VO2 Max

• Cycling
• 1h 27mTime
• 107Stress
• 0.86Intensity
• 100Popularity

About this workout

This VO2 Max workout features a demanding main set of 6 sets of 5 × 30 seconds at 120% FTP, pushing your limits to expand your aerobic ceiling. Perfect for those looking to up their game in critical moments of a race or during a hard group ride, this classic session is a staple for building the capacity needed for climbs and aggressive efforts.

Workout structure

• 1 min @ 60% (60w)
• 2X
  • 1 min @ 100% (100w) 110 rpm
  • Rest 1 min @ 70% (70w)
• 1 min @ 100% (100w) 110 rpm
• 5 min @ 60% (60w)
• 5X
  • 30 sec @ 120% (120w)
  • Rest 30 sec @ 70% (70w)
• 30 sec @ 120% (120w)
• 5 min @ 60% (60w)
• 5X
  • 30 sec @ 120% (120w)
  • Rest 30 sec @ 70% (70w)
• 30 sec @ 120% (120w)
• 5 min @ 60% (60w)
• 5X
  • 30 sec @ 120% (120w)
  • Rest 30 sec @ 70% (70w)
• 30 sec @ 120% (120w)
• 5 min @ 60% (60w)
• 5X
  • 30 sec @ 120% (120w)
  • Rest 30 sec @ 70% (70w)
• 30 sec @ 120% (120w)
• 5 min @ 60% (60w)
• 5X
  • 30 sec @ 120% (120w)
  • Rest 30 sec @ 70% (70w)
• 30 sec @ 120% (120w)
• 5 min @ 60% (60w)
• 5X
  • 30 sec @ 120% (120w)
  • Rest 30 sec @ 70% (70w)
• 30 sec @ 120% (120w)
• 5 min @ 60% (60w)
• 2X
  • 1 min @ 100% (100w)
  • Rest 1 min @ 70% (70w)
• 1 min @ 100% (100w)
• 3 min @ 60% (60w)
• 5 min @ 90% (90w)