VO2Max

VO2 Efforts

  • Cycling
  • 1h 46mTime
  • 131Stress
  • 0.86Intensity
  • 30Popularity

About this workout

This workout focuses on 5×3 minute VO2 max efforts at 113% FTP, pushing the limits of your aerobic capacity and preparing you for those steep climbs or race surges. It's an essential session for developing the power you need when the intensity rises and you need to test your VO2.

richardjanssen

Workout structure

  • Warm-Up 2 min @ 40% (40w)
  • Warm-Up 3 min @ 40-75% (40-75w)
  • 3X
    • Warm-Up 6 sec @ 175% (175w) 115 rpm
    • Warm-Up 54 sec @ 40% (40w)
  • Warm-Up 2 min @ 40% (40w)
  • 5 min @ 100% (100w)
  • 5 min @ 40% (40w)
  • 5X
    • 3 min @ 113% (113w)
    • 3 min @ 30% (30w)
  • 3 min @ 113% (113w)
  • 10 min @ 40% (40w)
  • 3X
    • 4 min @ 113% (113w)
    • 4 min @ 30% (30w)
  • 4 min @ 113% (113w)
  • 15 min @ 30% (30w)