VO2Max

VO2max Short Intervals

  • Cycling
  • 1h 14mTime
  • 88Stress
  • 0.84Intensity
  • 50Popularity

About this workout

These VO2 max short intervals, featuring 5 x 15 seconds at 118% FTP with 2-minute recoveries, pack a powerful punch to raise your aerobic ceiling. Ideal for building the capacity needed when the road kicks up or during those intense race moments, they're a must for any serious cyclist looking to improve their performance.

hyung

Workout structure

  • 4 min @ 50% (50w)
  • 2 min @ 60% (60w)
  • 2 min @ 70% (70w)
  • 2 min @ 80% (80w)
  • 5X
    • 15 sec @ 118% (118w)
    • Rest 2 min @ 55% (55w)
  • 50 sec @ 118% (118w)
  • Rest 10 sec @ 55% (55w)
  • 40 sec @ 118% (118w)
  • Rest 20 sec @ 55% (55w)
  • 30 sec @ 118% (118w)
  • Rest 30 sec @ 55% (55w)
  • 50 sec @ 118% (118w)
  • Rest 10 sec @ 55% (55w)
  • 40 sec @ 118% (118w)
  • Rest 20 sec @ 55% (55w)
  • 30 sec @ 118% (118w)
  • Rest 30 sec @ 55% (55w)
  • Rest 4 min @ 55% (55w)
  • 50 sec @ 118% (118w)
  • Rest 10 sec @ 55% (55w)
  • 40 sec @ 118% (118w)
  • Rest 20 sec @ 55% (55w)
  • 30 sec @ 118% (118w)
  • Rest 30 sec @ 55% (55w)
  • 50 sec @ 118% (118w)
  • Rest 10 sec @ 55% (55w)
  • 40 sec @ 118% (118w)
  • Rest 20 sec @ 55% (55w)
  • 30 sec @ 118% (118w)
  • Rest 30 sec @ 55% (55w)
  • Rest 4 min @ 55% (55w)
  • 50 sec @ 118% (118w)
  • Rest 10 sec @ 55% (55w)
  • 40 sec @ 118% (118w)
  • Rest 20 sec @ 55% (55w)
  • 30 sec @ 118% (118w)
  • Rest 30 sec @ 55% (55w)
  • 50 sec @ 118% (118w)
  • Rest 10 sec @ 55% (55w)
  • 40 sec @ 118% (118w)
  • Rest 20 sec @ 55% (55w)
  • 30 sec @ 118% (118w)
  • Rest 30 sec @ 55% (55w)
  • Rest 4 min @ 55% (55w)
  • 50 sec @ 118% (118w)
  • Rest 10 sec @ 55% (55w)
  • 40 sec @ 118% (118w)
  • Rest 20 sec @ 55% (55w)
  • 30 sec @ 118% (118w)
  • Rest 30 sec @ 55% (55w)
  • 50 sec @ 118% (118w)
  • Rest 10 sec @ 55% (55w)
  • 40 sec @ 118% (118w)
  • Rest 20 sec @ 55% (55w)
  • 30 sec @ 118% (118w)
  • Rest 30 sec @ 55% (55w)
  • Rest 4 min @ 55% (55w)
  • 50 sec @ 118% (118w)
  • Rest 10 sec @ 55% (55w)
  • 40 sec @ 118% (118w)
  • Rest 20 sec @ 55% (55w)
  • 30 sec @ 118% (118w)
  • Rest 30 sec @ 55% (55w)
  • 50 sec @ 118% (118w)
  • Rest 10 sec @ 55% (55w)
  • 40 sec @ 118% (118w)
  • Rest 20 sec @ 55% (55w)
  • 30 sec @ 118% (118w)
  • Rest 30 sec @ 55% (55w)
  • Rest 7 min @ 55% (55w)