VO2 Max repeats #1

• Cycling
• 1h 5mTime
• 61Stress
• 0.75Intensity
• 126Popularity

About this workout

This demanding workout features 4 sets of 33×30 second intervals at 110% FTP, designed to push your aerobic capacity to the max—perfect for building the endurance needed for when the road kicks up during races or group rides. Incorporate this classic VO2 max repeat session into your training for serious gains in your power ceiling and performance.

Workout structure

• 6 min @ 40-60% (40-60w)
• 3X
  • 30 sec @ 85% (85w)
  • Rest 30 sec @ 60% (60w)
• 1 min @ 60% (60w)
• 3X
  • 30 sec @ 100% (100w)
  • Rest 30 sec @ 60% (60w)
• 1 min @ 60% (60w)
• 3X
  • 30 sec @ 110% (110w)
  • Rest 30 sec @ 60% (60w)
• 5 min @ 40% (40w)
• 10X
  • 30 sec @ 110% (110w)
  • Rest 30 sec @ 50% (50w)
• 4 min @ 40% (40w)
• 10X
  • 30 sec @ 110% (110w)
  • Rest 30 sec @ 50% (50w)
• 4 min @ 40% (40w)
• 10X
  • 30 sec @ 110% (110w)
  • Rest 30 sec @ 50% (50w)
• 5 min @ 40-30% (40-30w)