VO2Max

9.5m-30s/15s-9.5mHybridHIIT

  • Cycling
  • 1hTime
  • 96Stress
  • 0.98Intensity
  • 671Popularity

About this workout

This gnarly VO2 max workout features 12 intervals of 30 seconds at 120% FTP, pushing your limits with short recoveries to build that top-end aerobic capacity. Perfect for those looking to boost their performance in races or intense group rides, these intervals will sharpen your response for when the road gets steep or the competition heats up.

Punipon88

Workout structure

  • Warm-Up 3 min @ 50-70% (50-70w)
  • 9:30 min @ 110% (110w)
  • Rest 5 min @ 70% (70w)
  • 1 min @ 140% (140w)
  • 12X
    • 15 sec @ 50% (50w)
    • 30 sec @ 120% (120w)
  • 15 sec @ 50% (50w)
  • Rest 5 min @ 70% (70w)
  • 1 min @ 140% (140w)
  • 12X
    • 15 sec @ 50% (50w)
    • 30 sec @ 120% (120w)
  • 15 sec @ 50% (50w)
  • Rest 5 min @ 70% (70w)
  • 9:30 min @ 110% (110w)
  • Cooldown 2:30 min @ 50-20% (50-20w)