VO2max 5x5 90/210/30s (120%/105%/120%)

• Cycling
• 1h 10mTime
• 89Stress
• 0.87Intensity
• 20Popularity

About this workout

This VO2max workout features 5 intervals of 2 minutes at 105% FTP, pushing your aerobic ceiling while building the stamina needed for those tough climbs and race efforts. It's a classic routine for cyclists looking to improve their power on group rides or sharpen their competitive edge with 4x4-style intensity.

Workout structure

• 10 min @ 40-60% (40-60w)
• 1 min @ 90% (90w)
• 2 min @ 60% (60w)
• 30 sec @ 110% (110w)
• 2 min @ 60% (60w)
• 30 sec @ 120% (120w)
• 2 min @ 60% (60w)
• 30 sec @ 130% (130w)
• 2 min @ 55% (55w)
• 5X
  • 1:30 min @ 120% (120w)
  • 2 min @ 105% (105w)
  • 30 sec @ 120% (120w)
  • 3 min @ 60% (60w)
• 1 min @ 120% (120w)
• 14 min @ 60-35% (60-35w)