3X 5 VO2MAX

• Cycling
• 1h 19mTime
• 111Stress
• 0.91Intensity
• 85Popularity

About this workout

This VO2 max workout features 3 sets of 4x2 minute efforts at 120% FTP, pushing your limits to boost your aerobic ceiling and prepare you for those steep climbs or hard-fought finishes. Ideal for those looking to sharpen their top-end power, this session will leave you gasping but ready to tackle any race kicks or group ride surges.

Workout structure

• 3 min @ 50% (50w)
• 3 min @ 60% (60w)
• 3 min @ 70% (70w)
• 30 sec @ 110% (110w)
• 1 min @ 45% (45w)
• 30 sec @ 120% (120w)
• 4 min @ 45% (45w)
• 4X
  • 1:42 min @ 120% (120w)
  • 48 sec @ 45% (45w)
• 1:42 min @ 120% (120w)
• 5 min @ 45% (45w)
• 4X
  • 1:42 min @ 120% (120w)
  • 48 sec @ 45% (45w)
• 1:42 min @ 120% (120w)
• 5 min @ 45% (45w)
• 4X
  • 1:42 min @ 120% (120w)
  • 48 sec @ 45% (45w)
• 1:42 min @ 120% (120w)
• 15 min @ 74% (74w)
• 2 min @ 60% (60w)
• 2 min @ 50% (50w)