5. VO2max Long Intervals

• Cycling
• 1hTime
• 69Stress
• 0.83Intensity
• 150Popularity

About this workout

These VO2max long intervals are a powerful way to push your aerobic ceiling, featuring a main set of 5 × 30 sec at 98% FTP with short recoveries. Perfect for building the capacity needed for race kicks or those gnarly climbs, this workout will get you ready to tackle any challenge on the road.

Workout structure

• Warm-Up 10 min @ 45-75% (45-75w)
• 5X
  • Active 30 sec @ 98% (98w)
  • Rest 30 sec @ 55% (55w)
• Active 2 min @ 55% (55w) 90 rpm
• Active 1 min @ 110% (110w)
• Active 2 min @ 103% (103w)
• Active 3 min @ 55% (55w)
• Active 1 min @ 110% (110w)
• Active 2 min @ 103% (103w)
• Active 3 min @ 55% (55w)
• Active 1 min @ 110% (110w)
• Active 2 min @ 103% (103w)
• Active 3 min @ 55% (55w)
• Active 1 min @ 110% (110w)
• Active 2 min @ 103% (103w)
• Active 3 min @ 55% (55w)
• Active 1 min @ 110% (110w)
• Active 2 min @ 103% (103w)
• Active 3 min @ 55% (55w)
• Active 1 min @ 110% (110w)
• Active 2 min @ 103% (103w)
• Cooldown 10 min @ 75-55% (75-55w)