VO2Max

VO2 Max Intervals

  • Cycling
  • 57mTime
  • 45Stress
  • 0.69Intensity
  • 65Popularity

About this workout

Get ready to push your limits with these VO2 max intervals, featuring 4 sets of 5×30 seconds at 110% FTP. Ideal for building your aerobic ceiling, these workouts are perfect for improving your capacity when the road kicks up during group rides or time trials.

keithsmith

Workout structure

  • Warm up 10 min @ 40% (40w) 75-85 rpm
  • Sweet spot 2 min @ 80% (80w) 85-90 rpm
  • 5X
    • 30 sec @ 110% (110w) 85-90 rpm
    • Rest 30 sec @ 50% (50w)
  • 5 min @ 50% (50w) 80-85 rpm
  • 5X
    • 30 sec @ 110% (110w) 85-90 rpm
    • Rest 30 sec @ 50% (50w)
  • 5 min @ 50% (50w) 80-85 rpm
  • 5X
    • 30 sec @ 110% (110w) 85-90 rpm
    • Rest 30 sec @ 50% (50w)
  • 5 min @ 50% (50w) 80-85 rpm
  • 5X
    • 30 sec @ 110% (110w) 85-90 rpm
    • Rest 30 sec @ 50% (50w)
  • Cool down 10 min @ 33% (33w) 75-85 rpm