VO2max Durability 20min 70% FTP-3x6min 115% FTP-20min 70% FTP-1x6min 115% FTP

• Cycling
• 1h 47mTime
• 129Stress
• 0.85Intensity
• 26Popularity

About this workout

This workout features a classic VO2 max set with 3 × 6 minutes at 115% FTP, pushing your aerobic ceiling while developing the capacity needed for those hard road kicks and climbing efforts. Ideal for mid-week intensity, it builds the endurance to sustain high power outputs when it matters most, like during a tough group ride or a critical race moment.

Workout structure

• Warm-Up 3 min @ 40% (40w)
• Warm-Up 3 min @ 50% (50w)
• Warm-Up 3 min @ 60% (60w)
• Warm-Up 1 min @ 70% (70w)
• Warm-Up 2 min @ 50% (50w)
• Endurance 15 min @ 70% (70w)
• Vo2max 1 min @ 120% (120w)
• Endurance 5 min @ 70% (70w)
• 3X
  • Vo2max 6 min @ 115% (115w)
  • Pause 6 min @ 50% (50w)
• Vo2max 20 min @ 70% (70w)
• Pause 6 min @ 115% (115w)
• Endurance 2 min @ 60% (60w)
• Vo2max 3 min @ 50% (50w)
• Cooldown 3 min @ 40% (40w)
• Cooldown 4 min @ 35% (35w)