VO2Max

aa_HIIT_40/20s _3x12

  • Cycling
  • 1hTime
  • 86Stress
  • 0.92Intensity
  • 25Popularity

About this workout

This savage VO2 max workout consists of 3 sets of 12 intervals, pushing you to 120% FTP for 40 seconds followed by 20-second recoveries — a perfect addition for enhancing your aerobic ceiling when the road kicks up. Use this hard-hitting session to build the capacity needed for tough climbs and race scenarios where every second counts.

Bobsmart567

Workout structure

  • Warm-Up 7 min @ 25-60% (25-60w)
  • 12X
    • Active 40 sec @ 120% (120w)
    • Rest 20 sec @ 60% (60w)
  • Active 5 min @ 50% (50w)
  • 12X
    • Active 40 sec @ 120% (120w)
    • Rest 20 sec @ 60% (60w)
  • Active 5 min @ 50% (50w)
  • 12X
    • Active 40 sec @ 120% (120w)
    • Rest 20 sec @ 60% (60w)
  • Cooldown 7 min @ 60-25% (60-25w)