VO2Max

quick 12x40,20

  • Cycling
  • 27mTime
  • 34Stress
  • 0.87Intensity
  • 35Popularity

About this workout

This quick 12x40,20 workout hits those VO2 max intervals with 40 seconds at 120% FTP to push your limits, followed by 20 seconds of recovery—perfect for building the capacity you need for tough climbs and sprint finishes. A great choice for those looking to add intensity to their training without a huge time commitment.

cpunerd

Workout structure

  • 1 min @ 50-55% (50-55w)
  • 1 min @ 55-60% (55-60w)
  • 1 min @ 60-65% (60-65w)
  • 1 min @ 65-70% (65-70w)
  • 1 min @ 70-75% (70-75w)
  • 5 min @ 75% (75w)
  • 1 min @ 50% (50w)
  • 15 sec @ 100% (100w)
  • 45 sec @ 50% (50w)
  • 15 sec @ 110% (110w)
  • 45 sec @ 50% (50w)
  • 15 sec @ 120% (120w)
  • 1:45 min @ 50% (50w)
  • 12X
    • 40 sec @ 120% (120w)
    • Rest 20 sec @ 40% (40w)