VO2Max

WP Week 16 - WO 3 (5' Max Effort)

  • Cycling
  • 55mTime
  • 59Stress
  • 0.80Intensity
  • 20Popularity

About this workout

This VO2 max workout is all about pushing your limits with 5 efforts of 20 seconds at 110% FTP, followed by 40 seconds of recovery — perfect for building the capacity you need when the road kicks up or in a sprint finish. A great addition to your training arsenal, it fits well alongside classic intervals like 3x30s or 2x7.5 efforts for a well-rounded approach to enhancing your aerobic ceiling.

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Workout structure

  • Warm Up 10 min @ 65-70% (65-70w)
  • 5X
    • 20 sec @ 110-115% (110-115w)
    • Rest 40 sec @ 65-70% (65-70w)
  • 5 min @ 75% (75w)
  • 5 min @ 115% (115w)
  • 5 min @ 55-65% (55-65w)
  • 15 min @ 75-80% (75-80w)
  • Cooldown 10 min @ 65-60% (65-60w)