Threshold

VO2max Day 6 booster - Time Effective VO2 Max Intervals

  • Cycling
  • 57mTime
  • 40Stress
  • 0.65Intensity
  • 4,026Popularity

About this workout

This VO2 max workout features 4x4 intervals that push your limits with 5 sets of 30-second efforts at 100% FTP, ideal for boosting your aerobic ceiling. Perfect for race-prep or enhancing your performance during those tough group rides, this efficient session gets you in and out while maximizing your fitness gains.

skyracer

Workout structure

  • Warm up 10 min @ 40% (40w) 75-85 rpm
  • Sweet spot 2 min @ 80% (80w) 85-90 rpm
  • 5X
    • 30 sec @ 100% (100w) 85-90 rpm
    • Rest 30 sec @ 50% (50w)
  • 5 min @ 50% (50w) 80-85 rpm
  • 5X
    • 30 sec @ 100% (100w) 85-90 rpm
    • Rest 30 sec @ 50% (50w)
  • 5 min @ 50% (50w) 80-85 rpm
  • 5X
    • 30 sec @ 100% (100w) 85-90 rpm
    • Rest 30 sec @ 50% (50w)
  • 5 min @ 50% (50w) 80-85 rpm
  • 5X
    • 30 sec @ 100% (100w) 85-90 rpm
    • Rest 30 sec @ 50% (50w)
  • Cool down 10 min @ 33% (33w) 75-85 rpm