VO2Max

VO2max 40/40 - 110%

  • Cycling
  • 42mTime
  • 45Stress
  • 0.79Intensity
  • 30Popularity

About this workout

This VO2max workout features 14 intervals of 40 seconds at a punishing 110% FTP, designed to push your aerobic ceiling and prepare you for those hard race kicks or steep climbs. With solid recovery intervals, it's a perfect addition to your training arsenal for improving performance and endurance on the bike.

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Workout structure

  • Warm up 5 min @ 50% (50w) 80-85 rpm
  • Work 30 sec @ 100% (100w) 90-95 rpm
  • 2 min @ 50% (50w) 85-90 rpm
  • Rest 15 sec @ 140% (140w)
  • 2 min @ 50% (50w) 85-90 rpm
  • 4X
    • Rest 40 sec @ 110% (110w)
    • 40 sec @ 50% (50w) 85-90 rpm
  • Rest 40 sec @ 110% (110w)
  • Work 40 sec @ 50% (50w) 85-90 rpm
  • 40 sec @ 110% (110w) 85-90 rpm
  • Rest 3 min @ 50% (50w)
  • 5X
    • 40 sec @ 110% (110w) 85-90 rpm
    • Rest 40 sec @ 50% (50w)
  • Work 40 sec @ 110% (110w) 85-90 rpm
  • 3 min @ 50% (50w) 85-90 rpm
  • 5X
    • Rest 40 sec @ 110% (110w)
    • 40 sec @ 50% (50w) 85-90 rpm
  • Rest 40 sec @ 110% (110w)
  • Work 5 min @ 50% (50w) 80-85 rpm