VO2Max

20/40s

  • Cycling
  • 1h 8mTime
  • 94Stress
  • 0.91Intensity
  • 66Popularity

About this workout

Push your limits with this VO2 max workout featuring 40/20s — intense bursts of effort that build your aerobic ceiling and prepare you for those critical moments when the road pitches upward. This session is perfect for sharpening your power during group rides and maximizing your performance in time trials.

shalomb

Workout structure

  • 5 min @ 50% (50w) 80 rpm
  • 5 min @ 80% (80w) 90 rpm
  • 1 min @ 100% (100w)
  • 2X
    • Rest 1 min @ 80% (80w)
    • 1 min @ 120% (120w)
  • Rest 1 min @ 80% (80w)
  • Rest 4 min @ 80% (80w)
  • 4 min @ 120% (120w)
  • 4 min @ 80% (80w)
  • 10X
    • 18 sec @ 120% (120w)
    • Rest 36 sec @ 80% (80w)
  • Rest 4 min @ 80% (80w)
  • 10X
    • 18 sec @ 120% (120w)
    • Rest 36 sec @ 80% (80w)
  • Rest 4 min @ 80% (80w)
  • 10X
    • 18 sec @ 120% (120w)
    • Rest 36 sec @ 80% (80w)
  • Rest 5 min @ 80% (80w)