VO2Max

3x10x40/20 Intervall

  • Cycling
  • 1h 10mTime
  • 87Stress
  • 0.86Intensity
  • 25Popularity

About this workout

This 3x10x40/20 interval workout is a high-octane VO2 max session that pushes you to 120% of your FTP, perfect for boosting your aerobic ceiling and preparing for those tough climbs or race-day efforts. With short recoveries, it’s a great way to develop your capacity for sustained high-intensity efforts, making it a must-try for any serious cyclist.

Blob

Workout structure

  • Active 6 min @ 50% (50w)
  • Active 3 min @ 70% (70w)
  • Active 3 min @ 80% (80w)
  • Active 3 min @ 90% (90w)
  • Active 5 min @ 53% (53w)
  • 10X
    • Active 40 sec @ 120% (120w)
    • Rest 20 sec @ 53% (53w)
  • Active 5 min @ 53% (53w)
  • 10X
    • Active 40 sec @ 120% (120w)
    • Rest 20 sec @ 53% (53w)
  • Active 5 min @ 53% (53w)
  • 10X
    • Active 40 sec @ 120% (120w)
    • Rest 20 sec @ 53% (53w)
  • Cooldown 10 min @ 53-45% (53-45w)