Day 5 VO₂Max Intervals Z5 Option 2

• Cycling
• 45mTime
• 44Stress
• 0.77Intensity
• 31Popularity

About this workout

This VO₂Max workout features 7 intervals of hard, 60-second efforts at 115% FTP with recoveries that keep you sharp and ready for high-intensity moments. Perfect for boosting your aerobic ceiling, this session is a game-changer for race kicks or pushing the pace on group rides.

Workout structure

• Warm-Up 5 min @ 45% (45w) 70-80 rpm
• Warm-Up 8 min @ 70% (70w) 80-90 rpm
• Interval 2 min @ 45% (45w) 70-80 rpm
• 7X
  • Rest 1 min @ 115% (115w) 95-105 rpm
  • Interval 1:30 min @ 45% (45w) 70-80 rpm
• Rest 1 min @ 115% (115w) 95-105 rpm
• Cooldown 1:30 min @ 45% (45w) 70-80 rpm
• Cooldown 5 min @ 70% (70w) 80-90 rpm
• Cooldown 5 min @ 45% (45w) 70-80 rpm