Vo2max - Riduck(hard)

• Cycling
• 1h 6mTime
• 102Stress
• 0.96Intensity
• 86Popularity

About this workout

This hard VO2 max workout features 12×2 minute intervals at 110% FTP, pushing your aerobic ceiling to new heights—ideal for those looking to improve their performance on steep climbs or during a fast-paced group ride. Use this brutal session to build the capacity needed for race kicks or to tackle the demands of a 4x4 VO2 max protocol.

Workout structure

• 6 min @ 50-70% (50-70w)
• 30 sec @ 110% (110w)
• Rest 30 sec @ 50% (50w)
• 30 sec @ 112% (112w)
• Rest 30 sec @ 50% (50w)
• 2 min @ 55% (55w)
• 2 min @ 110% (110w)
• Rest 2 min @ 108% (108w)
• 2 min @ 106% (106w)
• Rest 2 min @ 104% (104w)
• 3:10 min @ 40% (40w)
• Rest 2 min @ 111% (111w)
• 2 min @ 109% (109w)
• Rest 2 min @ 107% (107w)
• 2 min @ 105% (105w)
• 3:10 min @ 40% (40w)
• 2 min @ 112% (112w)
• 2 min @ 109% (109w)
• 2 min @ 107% (107w)
• 2 min @ 105% (105w)
• 3:10 min @ 40% (40w)
• 2 min @ 112% (112w)
• 2 min @ 110% (110w)
• 2 min @ 108% (108w)
• 2 min @ 106% (106w)
• 3:10 min @ 40% (40w)
• 2 min @ 112% (112w)
• 2 min @ 110% (110w)
• 2 min @ 108% (108w)
• 2 min @ 106% (106w)
• 3:20 min @ 40% (40w)