3x10x40/20 Vo2max

• Cycling
• 1h 3mTime
• 82Stress
• 0.88Intensity
• 381Popularity

About this workout

This Vo2 max workout features a challenging main set of 3 sets of 10 intervals at 120% FTP, pushing your limits with 40 seconds of hard effort followed by brief 20-second recoveries. Perfect for improving your aerobic ceiling and preparing for when the road kicks up during races or intense group rides.

Workout structure

• 5 min @ 55-65% (55-65w)
• 1 min @ 100% (100w)
• 2 min @ 60% (60w)
• 1 min @ 100% (100w)
• 4 min @ 60% (60w)
• 10X
  • 40 sec @ 120% (120w)
  • 20 sec @ 50% (50w)
• 5 min @ 60% (60w)
• 10X
  • 40 sec @ 120% (120w)
  • 20 sec @ 50% (50w)
• 5 min @ 60% (60w)
• 10X
  • 40 sec @ 120% (120w)
  • 20 sec @ 50% (50w)
• 10 min @ 60-50% (60-50w)