VO2Max

Aerobic-capacity intervals

  • Cycling
  • 1hTime
  • 67Stress
  • 0.82Intensity
  • 15Popularity

About this workout

These VO2 max intervals, featuring 2 sets of 7 × 60 seconds at 118% FTP, are a classic way to push your aerobic ceiling and prepare for hard climbs or race kicks. Incorporate these Billat-style intervals into your training for a solid boost in power and endurance when the pace heats up.

Postmeister

Workout structure

  • 5 min @ 40-60% (40-60w)
  • 1 min @ 95% (95w)
  • 1 min @ 50% (50w)
  • 1 min @ 100% (100w)
  • 1 min @ 50% (50w)
  • 1 min @ 108% (108w)
  • 1 min @ 50% (50w)
  • 1 min @ 118% (118w)
  • 7 min @ 40% (40w)
  • 7X
    • 1 min @ 118% (118w)
    • Rest 1 min @ 40% (40w)
  • 7 min @ 40% (40w)
  • 7X
    • 1 min @ 118% (118w)
    • Rest 1 min @ 40% (40w)
  • 6 min @ 40% (40w)