VO2Max

30-12-24 - V2

  • Cycling
  • 1h 20mTime
  • 88Stress
  • 0.81Intensity
  • 25Popularity

About this workout

This VO2 max workout features a punishing main set of 4 × 60 seconds at 109.9% FTP, pushing your limits to raise your aerobic ceiling for those steep climbs and race kicks. Perfect for cyclists looking to build raw power and enhance their capacity for sustained efforts in group rides or time trials.

arw72

Workout structure

  • 15 min @ 40-70% (40-70w)
  • 4X
    • 1 min @ 110% (110w)
    • Rest 1 min @ 65% (65w)
  • 2 min @ 88% (88w) 60 rpm
  • Rest 2 min @ 103% (103w) 90 rpm
  • 4 min @ 65% (65w)
  • Rest 2 min @ 88% (88w) 60 rpm
  • 2 min @ 104% (104w) 90 rpm
  • Rest 4 min @ 65% (65w)
  • 2 min @ 88% (88w) 60 rpm
  • Rest 2 min @ 106% (106w) 90 rpm
  • 4 min @ 65% (65w)
  • Rest 2 min @ 88% (88w) 60 rpm
  • 2 min @ 107% (107w) 90 rpm
  • Rest 4 min @ 65% (65w)
  • 2 min @ 88% (88w) 60 rpm
  • 2 min @ 108% (108w) 90 rpm
  • 4 min @ 65% (65w)
  • 2 min @ 88% (88w) 60 rpm
  • 2 min @ 110% (110w) 90 rpm
  • 4 min @ 65% (65w)
  • 9 min @ 65-45% (65-45w)