30-Minute VO2 Max - Classics

• Cycling
• 30mTime
• 35Stress
• 0.84Intensity
• 987Popularity

About this workout

This classic 4x4 VO2 max workout will push your limits with 90-second efforts at 120% FTP, perfect for boosting your aerobic ceiling and preparing for those steep climbs or decisive race moments. It's a must-do for building the capacity to unleash your best performance when it counts on group rides or time trials.

Workout structure

• 5 min @ 40% (40w)
• 5 min @ 60% (60w)
• 30 sec @ 100% (100w)
• Rest 2 min @ 60% (60w)
• Rest 30 sec @ 60% (60w)
• Rest 1 min @ 40% (40w)
• 2X
  • 30 sec @ 120% (120w)
  • Rest 1 min @ 60% (60w)
• 4X
  • 1:30 min @ 120% (120w)
  • Rest 1 min @ 60% (60w)
• 3 min @ 40% (40w)