VO2Max

3x12x40/20

  • Cycling
  • 1h 6mTime
  • 92Stress
  • 0.91Intensity
  • 680Popularity

About this workout

This VO2 max workout features 3 sets of 12 intervals at 120% FTP with 20-second recoveries, pushing your aerobic ceiling to new heights. Perfect for building the intensity needed for tough climbs or fierce finishes, this session is a staple for any cyclist aiming to boost their performance in races or group rides.

Peterson

Workout structure

  • Warm-Up 10 min @ 40-70% (40-70w)
  • 12X
    • 40 sec @ 120% (120w)
    • Rest 20 sec @ 60% (60w)
  • Cooldown 5 min @ 66% (66w)
  • 12X
    • 40 sec @ 120% (120w)
    • Rest 20 sec @ 60% (60w)
  • 5 min @ 66% (66w)
  • 12X
    • 40 sec @ 120% (120w)
    • Rest 20 sec @ 60% (60w)
  • 10 min @ 45% (45w)