VO2MAX (SST+TEMPO)

• Cycling
• 3h 28mTime
• 240Stress
• 0.83Intensity
• 50Popularity

About this workout

This workout combines VO2 max intervals with steady-state tempo, featuring 5 sets of 4 minutes at 95% FTP to push your aerobic ceiling and build endurance. It’s perfect for those looking to boost their performance for hill climbs and long rides where sustained power is key.

Workout structure

• WARM UP 15 min @ 56-76% (56-76w)
• 4X
  • CADENCE 1 min @ 76% (76w) 110-120 rpm
  • Rest 30 sec @ 56% (56w)
• 2X
  • VO2MAX 4:30 min @ 110% (110w) 90-95 rpm
  • Rest 2:30 min @ 56% (56w)
• 5X
  • SWEET SPOT 4 min @ 95-88% (95-88w) 90-95 rpm
• TEMPO 20 min @ 82% (82w) 80-85 rpm
• ENDURANCE 40 min @ 66-76% (66-76w) 85-90 rpm
• VO2MAX 4:30 min @ 110% (110w) 90-95 rpm
• TEMPO 20 min @ 82% (82w) 80-85 rpm
• 5X
  • SWEET SPOT 4 min @ 88-95% (88-95w) 90-95 rpm
• ENDURANCE 5 min @ 66% (66w) 85-90 rpm
• 2X
  • V02MAX 4:30 min @ 110% (110w) 90-95 rpm
  • Rest 2:30 min @ 66% (66w)
• ENDURANCE 20 min @ 66-56% (66-56w) 85-90 rpm
• COOL DOWN 10 min @ 56% (56w)