VO2Max - 3x8x20

• Cycling
• 1h 2mTime
• 56Stress
• 0.73Intensity
• 15Popularity

About this workout

This workout features a powerful main set of 3 sets of 8 × 20 seconds at 120% FTP, pushing your limits to enhance your aerobic ceiling and prepare you for those steep climbs or spirited group ride surges. Incorporate this VO2 max session to develop the capacity needed for those hard kicks when the pace picks up, much like classic 4x4 VO2 max intervals.

Workout structure

• Warm-Up 5 min @ 50-70% (50-70w)
• Active 10 min @ 70% (70w)
• Active 30 sec @ 120% (120w)
• Rest 1:30 min @ 55% (55w)
• Active 10 sec @ 165% (165w)
• Rest 5 min @ 55-65% (55-65w)
• 8X
  • Active 20 sec @ 120% (120w)
  • Rest 10 sec @ 28% (28w)
• Rest 8 min @ 60% (60w)
• 8X
  • Active 20 sec @ 120% (120w)
  • Rest 10 sec @ 48% (48w)
• Rest 8 min @ 60% (60w)
• 8X
  • Active 20 sec @ 120% (120w)
  • Rest 10 sec @ 48% (48w)
• Rest 12 min @ 60% (60w)