VO2Max

3x(3x3.5) VO2 118-115%

  • Cycling
  • 1h 30mTime
  • 124Stress
  • 0.91Intensity
  • 25Popularity

About this workout

This workout features a demanding main set of 3 sets of 2 x 3-minute intervals at 115% FTP, designed to push your aerobic ceiling and improve your capacity for those steep climbs. Perfect for building the intensity needed during a group ride or when you need to respond to race kicks, this VO2 max session is a staple for serious cyclists.

natey1308

Workout structure

  • Warm-Up 10 min @ 60-100% (60-100w)
  • Active 1 min @ 50% (50w)
  • Active 30 sec @ 110% (110w)
  • Active 1 min @ 50% (50w)
  • Active 30 sec @ 120% (120w)
  • Active 5 min @ 50% (50w)
  • 2X
    • Active 30 sec @ 118% (118w)
    • Active 3 min @ 115% (115w)
    • Active 3:30 min @ 50% (50w)
  • Active 30 sec @ 118% (118w)
  • Active 3 min @ 115% (115w)
  • Active 6 min @ 50% (50w)
  • 2X
    • Active 30 sec @ 118% (118w)
    • Active 3 min @ 115% (115w)
    • Active 3:30 min @ 50% (50w)
  • Active 30 sec @ 118% (118w)
  • Active 3 min @ 115% (115w)
  • Active 6 min @ 50% (50w)
  • 2X
    • Active 30 sec @ 118% (118w)
    • Active 3 min @ 115% (115w)
    • Active 3:30 min @ 50% (50w)
  • Active 30 sec @ 118% (118w)
  • Active 3 min @ 115% (115w)
  • Cooldown 7:30 min @ 60-25% (60-25w)