VO2max 3x8 30/15s (120%/90%)

• Cycling
• 1h 9mTime
• 82Stress
• 0.84Intensity
• 66Popularity

About this workout

This VO2max 3x8 workout features intense efforts at 120% FTP, pushing your aerobic ceiling with 30-second hard intervals and brief recoveries—ideal for building the juice to tackle steep climbs or explosive race kicks. Perfect for honing your fitness in group rides or time trials, this session will deliver significant gains in your high-end power.

Workout structure

• Warm-Up 10 min @ 50-67% (50-67w)
• 5 min @ 67-70% (67-70w)
• Cooldown 2 min @ 75% (75w)
• Rest 2 min @ 107% (107w)
• Cooldown 2 min @ 50% (50w)
• Rest 30 sec @ 90% (90w)
• Cooldown 30 sec @ 107% (107w)
• Rest 2 min @ 50% (50w)
• 3X
  • Cooldown 30 sec @ 120% (120w)
  • Rest 15 sec @ 90% (90w)
• 5X
  • 30 sec @ 120% (120w)
  • 15 sec @ 90% (90w)
• Rest 5 min @ 55% (55w)
• 8X
  • 30 sec @ 120% (120w)
  • Rest 15 sec @ 90% (90w)
• 5 min @ 55% (55w)
• 8X
  • 30 sec @ 120% (120w)
  • 15 sec @ 90% (90w)
• 4:30 min @ 55% (55w)
• 13 min @ 55-17% (55-17w)