VO2-W4mod (3-minute and 2-minute VO2max)

• Cycling
• 1h 32mTime
• 110Stress
• 0.85Intensity
• 365Popularity

About this workout

This workout features a demanding main set of 4 × 3 minutes at 113% FTP, designed to push your aerobic ceiling and improve your capacity for those steep climbs or intense race efforts. Perfect for building the power needed to maintain a blistering pace during time trials or group rides, it's a solid addition to your training arsenal.

Workout structure

• 15 min @ 65% (65w)
• 5 min @ 113% (113w)
• Rest 5 min @ 50% (50w)
• 4X
  • 3 min @ 113% (113w)
  • Rest 3 min @ 50% (50w)
• 10 min @ 65% (65w)
• 3X
  • 2 min @ 120% (120w)
  • Rest 4 min @ 50% (50w)
• 15 min @ 65% (65w)