VO2Max

Z2 rolling 25s z4 20s z5

  • Cycling
  • 39mTime
  • 38Stress
  • 0.75Intensity
  • 15Popularity

About this workout

This workout features rolling sprints with 25-second efforts at 102% FTP, perfect for boosting your VO2 max and aerobic ceiling. It's an ideal session for fine-tuning your ability to respond to attacks during group rides or races, helping you stay sharp when the pace picks up.

ScottF

Workout structure

  • Active 30 sec @ 36% (36w)
  • Active 1 min @ 51% (51w)
  • Active 2 min @ 50-74% (50-74w)
  • Active 20 sec @ 95% (95w)
  • Active 2 min @ 70-91% (70-91w)
  • Active 20 sec @ 110% (110w)
  • Active 1 min @ 50% (50w)
  • 5X
    • Active 4 min @ 64-81% (64-81w)
    • Active 25 sec @ 102% (102w)
    • Active 20 sec @ 115% (115w)
    • Active 1 min @ 50% (50w)
  • Cooldown 4 min @ 65-40% (65-40w)