VO2Max

vo2 max intervals

  • Cycling
  • 1h 21mTime
  • 111Stress
  • 0.90Intensity
  • 55Popularity

About this workout

These VO2 max intervals, featuring 5 × 80 sec efforts at 120% FTP, are a classic way to push your aerobic ceiling and prepare for those race kicks or steep climbs. Perfect for developing the capacity needed when the road kicks up, this workout is a must for serious cyclists looking to boost their performance.

nmoerland

Workout structure

  • 10 min @ 55-70% (55-70w)
  • 2 min @ 92% (92w)
  • 1 min @ 100% (100w)
  • 45 sec @ 115% (115w)
  • 5 min @ 55% (55w)
  • 3X
    • 1:10 min @ 120% (120w)
    • 40 sec @ 45% (45w)
  • 1:10 min @ 120% (120w)
  • 1:10 min @ 45% (45w)
  • 2X
    • 1:10 min @ 120% (120w)
    • 40 sec @ 45% (45w)
  • 1:10 min @ 120% (120w)
  • 7 min @ 55% (55w)
  • 2X
    • 1:20 min @ 120% (120w)
    • 40 sec @ 45% (45w)
  • 1:20 min @ 120% (120w)
  • 1:10 min @ 45% (45w)
  • 3X
    • 1:20 min @ 120% (120w)
    • 40 sec @ 45% (45w)
  • 1:20 min @ 120% (120w)
  • 7 min @ 55% (55w)
  • 3X
    • 1:10 min @ 120% (120w)
    • 40 sec @ 45% (45w)
  • 1:10 min @ 120% (120w)
  • 1:10 min @ 45% (45w)
  • 2X
    • 1:10 min @ 120% (120w)
    • 40 sec @ 45% (45w)
  • 1:10 min @ 120% (120w)
  • 10 min @ 55% (55w)