VO2Max

VO2-1: 2x3x4(3)(10) 90 min

  • Cycling
  • 1h 30mTime
  • 122Stress
  • 0.90Intensity
  • 105Popularity

About this workout

This workout features two sets of 3 x 4-minute intervals at 119.7% FTP, designed to push your aerobic ceiling and enhance your capacity for those steep climbs or race kicks. Perfect for improving your performance in time trials and high-intensity group rides, this VO2 max session will leave you feeling both challenged and accomplished.

MFJ_Atsushi

Workout structure

  • Warmup 15 min @ 60-85% (60-85w) 90-100 rpm
  • 3X
    • VO2 Interval 4 min @ 120% (120w) 95-105 rpm
    • Rest 3 min @ 30% (30w)
  • Recovery 7 min @ 30% (30w) 90-100 rpm
  • 3X
    • VO2 Interval 4 min @ 120% (120w) 95-105 rpm
    • Rest 3 min @ 30% (30w)
  • Endurance 21 min @ 80% (80w) 90-105 rpm
  • Cool Down 5 min @ 46-30% (46-30w) 80-100 rpm