VO2 scale

• Cycling
• 2h 0mTime
• 129Stress
• 0.80Intensity
• 25Popularity

About this workout

This VO2 Max workout features two hard efforts of 60 seconds at 111.2% FTP, separated by a full minute of recovery—perfect for boosting your aerobic ceiling and preparing for when the road kicks up. Use it as a benchmark to test your VO2 max capabilities and enhance your performance on climbs or in breakaway scenarios.

Workout structure

• 10 min @ 56% (56w)
• 10 min @ 60% (60w)
• 10 min @ 64% (64w)
• 10 min @ 68% (68w)
• 10 min @ 64% (64w)
• 3 min @ 89% (89w)
• 2 min @ 97% (97w)
• 2 min @ 56% (56w)
• 1 min @ 111% (111w)
• 1 min @ 56% (56w)
• 1 min @ 112% (112w)
• 1 min @ 56% (56w)
• 2 min @ 60% (60w)
• 3 min @ 68% (68w)
• 1:30 min @ 116% (116w)
• 1:20 min @ 54% (54w)
• 1:45 min @ 115% (115w)
• 1:35 min @ 54% (54w)
• 2 min @ 114% (114w)
• 1:50 min @ 56% (56w)
• 2:10 min @ 113% (113w)
• 2 min @ 54% (54w)
• 2:20 min @ 112% (112w)
• 2:10 min @ 56% (56w)
• 2:30 min @ 112% (112w)
• 2:20 min @ 56% (56w)
• 2:20 min @ 112% (112w)
• 2:10 min @ 54% (54w)
• 2:10 min @ 113% (113w)
• 2 min @ 56% (56w)
• 2 min @ 114% (114w)
• 1:50 min @ 54% (54w)
• 1:45 min @ 115% (115w)
• 10 min @ 54% (54w)
• 5 min @ 50% (50w)
• 2 min @ 39% (39w)