VO2 max + threshold 30/60/90

• Cycling
• 1h 57mTime
• 122Stress
• 0.79Intensity
• 130Popularity

About this workout

This workout combines anaerobic intervals with VO2 max efforts, featuring 6 sets of 2 × 60 seconds at 93% FTP, perfect for building the kick to close gaps and developing raw sprinting power. It’s a great addition to your training plan when preparing for intense group rides or competitive breakaways.

Workout structure

• 4 min @ 55% (55w)
• 4 min @ 75% (75w)
• 20 min @ 55% (55w)
• 4 min @ 95% (95w)
• 20 min @ 55% (55w)
• 2X
  • 30 sec @ 125% (125w)
  • 1 min @ 93% (93w)
• 30 sec @ 125% (125w)
• 1:30 min @ 93% (93w)
• 2:30 min @ 40% (40w)
• 2X
  • 30 sec @ 125% (125w)
  • 1 min @ 93% (93w)
• 30 sec @ 125% (125w)
• 1:30 min @ 93% (93w)
• 2:30 min @ 40% (40w)
• 2X
  • 30 sec @ 125% (125w)
  • 1 min @ 93% (93w)
• 30 sec @ 125% (125w)
• 1:30 min @ 93% (93w)
• 2:30 min @ 40% (40w)
• 2X
  • 30 sec @ 125% (125w)
  • 1 min @ 93% (93w)
• 30 sec @ 125% (125w)
• 1:30 min @ 93% (93w)
• 2:30 min @ 40% (40w)
• 2X
  • 30 sec @ 125% (125w)
  • 1 min @ 93% (93w)
• 30 sec @ 125% (125w)
• 1:30 min @ 93% (93w)
• 2:30 min @ 40% (40w)
• 2X
  • 30 sec @ 125% (125w)
  • 1 min @ 93% (93w)
• 30 sec @ 125% (125w)
• 1:30 min @ 93% (93w)
• 2:30 min @ 40% (40w)
• 20 min @ 60% (60w)