Vo2Max 3xx10 40"120%+20"R

• Cycling
• 55mTime
• 75Stress
• 0.90Intensity
• 40Popularity

About this workout

This VO2 max workout features 3 sets of intense 40 seconds on at 120% FTP, pushing your aerobic ceiling while integrating short recoveries for a solid burn. Perfect for when the road kicks up or preparing for a hard group ride, this 40-20 protocol will develop your capacity for those crucial race moments.

Workout structure

• Warm-Up 3 min @ 54% (54w)
• 3 min @ 60% (60w)
• Cooldown 30 sec @ 100% (100w)
• 1 min @ 54% (54w)
• 30 sec @ 100% (100w)
• 2 min @ 54% (54w)
• 9X
  • 40 sec @ 120% (120w)
  • 20 sec @ 54% (54w)
• 40 sec @ 120% (120w)
• 5 min @ 54% (54w)
• 9X
  • 40 sec @ 120% (120w)
  • 20 sec @ 54% (54w)
• 40 sec @ 120% (120w)
• 5 min @ 54% (54w)
• 9X
  • 40 sec @ 120% (120w)
  • 20 sec @ 54% (54w)
• 40 sec @ 120% (120w)
• 6 min @ 54% (54w)