VO2Max

TDC VO2 Max Up & Over

  • Cycling
  • 1h 20mTime
  • 108Stress
  • 0.90Intensity
  • 15Popularity

About this workout

This workout features a challenging main set of 2 × 4 minutes at 120% FTP, perfect for pushing your VO2 max while testing your ability to recover quickly. It's a great fit for those looking to boost their performance for hill climbs or intense group rides, providing that critical aerobic ceiling needed when the pace heats up.

Durham Cow

Workout structure

  • 1 min @ 40% (40w)
  • 1 min @ 50% (50w)
  • 1 min @ 60% (60w)
  • 1 min @ 70% (70w)
  • 1 min @ 80% (80w)
  • 1 min @ 90% (90w)
  • 1 min @ 100% (100w)
  • 1 min @ 40% (40w)
  • 30 sec @ 130% (130w)
  • 2:30 min @ 60% (60w)
  • 4 min @ 100% (100w)
  • Rest 4 min @ 40% (40w)
  • 4 min @ 105% (105w)
  • Rest 4 min @ 40% (40w)
  • 4 min @ 110% (110w)
  • 2X
    • Rest 4 min @ 40% (40w)
    • 4 min @ 120% (120w)
  • Rest 4 min @ 40% (40w)
  • 4 min @ 110% (110w)
  • Rest 4 min @ 40% (40w)
  • 4 min @ 105% (105w)
  • Rest 4 min @ 40% (40w)
  • 2 min @ 100% (100w)
  • Rest 2 min @ 130% (130w)
  • 2 min @ 70% (70w)
  • 2 min @ 60% (60w)
  • 2 min @ 50% (50w)
  • 3 min @ 40% (40w)