3x 10 minutes 40-20 VO2max

• Cycling
• 1h 28mTime
• 94Stress
• 0.80Intensity
• 215Popularity

About this workout

This 3x10 minute VO2 max workout features 40-20 intervals that push your aerobic limits, perfect for boosting your capacity when the road steepens or during race kicks. It's a classic protocol for cyclists looking to develop that top-end punch while efficiently building endurance in a time-crunched session.

Workout structure

• 20 min @ 42-80% (42-80w)
• 3 min @ 51% (51w)
• 10X
  • 40 sec @ 119% (119w)
  • Rest 20 sec @ 49% (49w)
• 5 min @ 49% (49w)
• 10X
  • 40 sec @ 119% (119w)
  • Rest 20 sec @ 49% (49w)
• 5 min @ 49% (49w)
• 10X
  • 40 sec @ 119% (119w)
  • Rest 20 sec @ 49% (49w)
• 25 min @ 49% (49w)