VO2 Max 6x3 min

• Cycling
• 1h 3mTime
• 80Stress
• 0.87Intensity
• 816Popularity

About this workout

This workout features six gnarly intervals of 3 minutes at 115% FTP, pushing your aerobic ceiling just like the classic 4x4 VO2 max protocol. Ideal for leveling up your performance on climbs or in races, it primes your body for those critical moments when you need to sprint ahead or close gaps.

Workout structure

• Warm-Up 3 min @ 55% (55w)
• Warm-Up 1 min @ 60% (60w)
• Warm-Up 1 min @ 65% (65w)
• Warm-Up 1 min @ 75% (75w)
• Warm-Up 45 sec @ 90% (90w) 110 rpm
• Warm-Up 15 sec @ 100% (100w) 120 rpm
• Warm-Up 3 min @ 45% (45w)
• Active 10 min @ 70% (70w)
• 6X
  • Active 3 min @ 115% (115w)
  • Rest 3 min @ 55% (55w)
• Cooldown 7 min @ 55% (55w)