ZA 2020 - 7. VO2 Development

• Cycling
• 1h 9mTime
• 83Stress
• 0.85Intensity
• 156Popularity

About this workout

This VO2 max workout features 8 intervals of 40 seconds at 120% FTP, perfect for pushing your aerobic ceiling and preparing for those steep climbs or sprint finishes. It's a great choice for those looking to test their VO2 capacity while building the endurance needed for intense group rides or racing.

Workout structure

• Warm-Up 10 min @ 40-70% (40-70w) 105 rpm
• Active 2 min @ 55% (55w) 90 rpm
• Active 3 min @ 80-105% (80-105w) 110 rpm
• Active 3 min @ 55% (55w) 90 rpm
• 8X
  • 20 sec @ 120% (120w)
  • 40 sec @ 75% (75w)
• Active 6 min @ 50% (50w) 90 rpm
• 8X
  • 30 sec @ 120% (120w)
  • 30 sec @ 75% (75w)
• Active 6 min @ 50% (50w) 90 rpm
• 8X
  • 40 sec @ 120% (120w)
  • 20 sec @ 75% (75w)
• Active 6 min @ 50% (50w) 90 rpm
• Active 4 min @ 106-120% (106-120w)
• Cooldown 5 min @ 55-35% (55-35w) 105 rpm