VO2Max 20×30

• Cycling
• 1hTime
• 63Stress
• 0.80Intensity
• 85Popularity

About this workout

This VO2 max workout features 20 intervals of 30 seconds at 115% FTP, pushing your aerobic ceiling with short bursts that mimic the intensity of a hard group ride or race. Perfect for building the capacity needed for those steep climbs or sprint finishes, this session is a classic 4x4 vo2max format that ensures you’re ready to tackle any challenge on the road.

Workout structure

• 15 min @ 55% (55w)
• 5X
  • 15 sec @ 95% (95w)
  • 45 sec @ 55% (55w)
• 10 min @ 70% (70w)
• 20X
  • 30 sec @ 115% (115w)
  • 30 sec @ 60% (60w)
• 10 min @ 55% (55w)