VO2 MAX Intervals 3', 2', 1', 30", 15"

• Cycling
• 1h 55mTime
• 138Stress
• 0.85Intensity
• 56Popularity

About this workout

This workout features a demanding main set of 3 x 3 minutes at 110% FTP, designed to sharpen your raw sprinting power and lactate tolerance, perfect for closing gaps or launching a breakaway. Use it to build kick and top-end punch, making it a valuable addition to your training repertoire for race day or intense group rides.

Workout structure

• 2 min @ 35% (35w)
• 5 min @ 45% (45w)
• 4 min @ 55% (55w)
• 1 min @ 65% (65w)
• 3X
  • 30 sec @ 130% (130w) 110 rpm
  • Rest 1 min @ 55% (55w)
• 2 min @ 65% (65w)
• 3X
  • 3 min @ 110% (110w) 100 rpm
  • Rest 3 min @ 50% (50w)
• 2 min @ 35% (35w)
• 4X
  • 2 min @ 115% (115w) 100 rpm
  • Rest 2 min @ 50% (50w)
• 3 min @ 35% (35w)
• 6X
  • 1 min @ 120% (120w) 100 rpm
  • Rest 1 min @ 55% (55w) 85 rpm
• 4 min @ 35% (35w)
• 10X
  • 30 sec @ 130% (130w) 100 rpm
  • Rest 30 sec @ 55% (55w) 90 rpm
• 5 min @ 35% (35w)
• 16X
  • 15 sec @ 140% (140w) 100 rpm
  • Rest 15 sec @ 55% (55w) 90 rpm
• 2:30 min @ 35% (35w)
• 12 min @ 55% (55w)
• 3 min @ 45% (45w)
• 1 min @ 35% (35w)