Anaerobic

GCN 30 min VO2 Max

  • Cycling
  • 30mTime
  • 48Stress
  • 0.98Intensity
  • 160Popularity

About this workout

This gnarly 30-minute VO2 max workout features 2 x 3-minute efforts at 115% FTP, perfect for building the raw sprinting power and lactate tolerance needed to close gaps during tough group rides or race kicks. Push your limits with this classic 4x4 VO2 max protocol and boost your aerobic engine for those times the road really kicks up.

Roxystar

Workout structure

  • 1:5 min @ 30-40% (30-40w)
  • 1 min @ 50-60% (50-60w)
  • 1 min @ 70-80% (70-80w)
  • 1 min @ 85-95% (85-95w)
  • 1 min @ 95-105% (95-105w)
  • 1 min @ 30-40% (30-40w)
  • 2X
    • 3 min @ 115-125% (115-125w)
    • 2 min @ 30-40% (30-40w)
  • 5 min @ 115-125% (115-125w)
  • 2 min @ 30-40% (30-40w)
  • 2 min @ 115-125% (115-125w)
  • 5 min @ 30-40% (30-40w)