VO2max Pyramid 2 x 1-2-3-4-4-3-2-1
- Cycling
- 2h 0mTime
- 154Stress
- 0.88Intensity
- 15Popularity
About this workout
This VO2max pyramid workout ramps up intensity with 2 sets of 4-minute efforts at 110% FTP, challenging your aerobic ceiling just when you need it for those steep climbs and race kicks. It's an ideal session for boosting your endurance and power when the road steepens, making it a staple for those looking to improve their performance in group rides and time trials.
Workout structure
- 2 min @ 35% (35w)
- 5 min @ 45% (45w)
- 2 min @ 50% (50w)
- 1 min @ 60% (60w)
- 2X
- 30 sec @ 100% (100w)
- Rest 2 min @ 55% (55w)
- 1 min @ 55% (55w)
- 1 min @ 125% (125w)
- Rest 1 min @ 50% (50w)
- 2 min @ 120% (120w)
- Rest 2 min @ 50% (50w)
- 3 min @ 115% (115w)
- Rest 3 min @ 50% (50w)
- 2X
- 4 min @ 110% (110w)
- Rest 4 min @ 50% (50w)
- 3 min @ 115% (115w)
- Rest 3 min @ 50% (50w)
- 2 min @ 120% (120w)
- Rest 2 min @ 50% (50w)
- 1 min @ 125% (125w)
- Rest 1 min @ 50% (50w)
- 2 min @ 35% (35w)
- 1 min @ 45% (45w)
- 1 min @ 55% (55w)
- 1 min @ 125% (125w)
- Rest 1 min @ 50% (50w)
- 2 min @ 120% (120w)
- Rest 2 min @ 50% (50w)
- 3 min @ 115% (115w)
- Rest 3 min @ 50% (50w)
- 2X
- 4 min @ 110% (110w)
- Rest 4 min @ 50% (50w)
- 3 min @ 115% (115w)
- Rest 3 min @ 50% (50w)
- 2 min @ 120% (120w)
- Rest 2 min @ 50% (50w)
- 1 min @ 125% (125w)
- Rest 1 min @ 50% (50w)
- 2 min @ 35% (35w)
- 3 min @ 50% (50w)
- 2 min @ 35% (35w)
- 10 min @ 50% (50w)
- 2 min @ 45% (45w)
- 1 min @ 35% (35w)