VO2Max

3x8x40,20+15

  • Cycling
  • 1h 45mTime
  • 129Stress
  • 0.86Intensity
  • 20Popularity

About this workout

This workout features a classic VO2 max set with 3 intervals of 8 minutes at 105% FTP, punctuated by 2-minute recoveries—perfect for building the capacity you need for when the road kicks up. Ideal for those looking to boost their top-end power for group rides or time trials, this 40/20-inspired session will push you to new limits.

cpunerd

Workout structure

  • 3 min @ 60-75% (60-75w)
  • 10 min @ 75% (75w)
  • 3 min @ 75-105% (75-105w)
  • 2 min @ 60% (60w)
  • 8X
    • 40 sec @ 115% (115w)
    • Rest 20 sec @ 50% (50w)
  • 4 min @ 70% (70w)
  • 1 min @ 50% (50w)
  • 8X
    • 40 sec @ 115% (115w)
    • Rest 20 sec @ 50% (50w)
  • 4 min @ 70% (70w)
  • 1 min @ 50% (50w)
  • 8X
    • 40 sec @ 115% (115w)
    • Rest 20 sec @ 50% (50w)
  • 4 min @ 70% (70w)
  • 1 min @ 50% (50w)
  • 15 min @ 88-92% (88-92w)
  • 3 min @ 50% (50w)
  • 3X
    • 8 min @ 105-70% (105-70w)
    • Rest 2 min @ 50% (50w)