vo2max

Robs fitness #1

  • Cycling
  • 59mTime
  • 82Stress
  • 0.95Intensity
  • 30Popularity

About this workout

This workout features two sets of three 2-minute intervals at 120% FTP, designed to push your VO2 max and test your limits — perfect for boosting your capacity when the road kicks up. It's a gritty, no-nonsense session that fits well into any structured training plan or as a foundational effort for those targeting peak performance in races or tough group rides.

The Nose

Workout structure

  • 5X
    • 30 sec @ 100% (100w)
    • 30 sec @ 50% (50w)
  • 3X
    • 2 min @ 120% (120w)
    • 2 min @ 50% (50w)
  • 4 min @ 50% (50w)
  • 8 min @ 95% (95w)
  • 4 min @ 50% (50w)
  • 5X
    • 36 sec @ 140% (140w)
    • 24 sec @ 50% (50w)
  • 4 min @ 50% (50w)
  • 3X
    • 2 min @ 120% (120w)
    • 2 min @ 50% (50w)
  • 5 min @ 50% (50w)