VO2Max

OU 3x10 min

  • Cycling
  • 1hTime
  • 76Stress
  • 0.87Intensity
  • 41Popularity

About this workout

This VO2 Max workout, featuring 3 sets of 5 x 60 seconds at 110% FTP, is a classic choice for boosting your aerobic ceiling and preparing for those tough race kicks or hilly group rides. It's a powerful way to push your limits while still keeping the recovery manageable, making it a staple for any serious cyclist.

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Workout structure

  • Warm-Up 3 min @ 55% (55w)
  • Warm-Up 1 min @ 60% (60w)
  • Warm-Up 1 min @ 65% (65w)
  • Warm-Up 1 min @ 75% (75w)
  • Warm-Up 45 sec @ 90% (90w) 110 rpm
  • Warm-Up 15 sec @ 100% (100w) 120 rpm
  • Warm-Up 3 min @ 45% (45w)
  • 5X
    • Active 1 min @ 90% (90w)
    • Active 1 min @ 110% (110w)
  • Rest 5 min @ 55% (55w)
  • 5X
    • Active 1 min @ 90% (90w)
    • Active 1 min @ 110% (110w)
  • Rest 5 min @ 55% (55w)
  • 5X
    • Active 1 min @ 90% (90w)
    • Active 1 min @ 110% (110w)
  • Rest 10 min @ 45% (45w)