3x10 40/20 VO2Max 10 min rest

• Cycling
• 2h 20mTime
• 132Stress
• 0.75Intensity
• 21Popularity

About this workout

This workout features 10 rounds of 40 seconds at a punishing 115% FTP, with 20 seconds of recovery, designed to push your VO2 max to new heights. Perfect for building the aerobic ceiling needed for spirited group rides or those decisive race kicks, it’s a challenging yet effective staple for any cyclist's training plan.

Workout structure

• 15 min @ 50-65% (50-65w)
• 10X
  • 40 sec @ 112% (112w)
  • Rest 20 sec @ 63% (63w)
• 10 min @ 50% (50w)
• 10X
  • 40 sec @ 112% (112w)
  • Rest 20 sec @ 63% (63w)
• 10 min @ 50% (50w)
• 10X
  • 40 sec @ 115% (115w)
  • Rest 20 sec @ 60% (60w)
• 10 min @ 55% (55w)
• 30 min @ 55-75% (55-75w)
• 35 min @ 75-50% (75-50w)