ZA2020: VO2max Development

• Cycling
• 52mTime
• 67Stress
• 0.88Intensity
• 15Popularity

About this workout

This VO2 max workout features 2-minute intervals at 109% FTP, perfect for pushing your aerobic ceiling and preparing you for those steep climbs or high-intensity efforts. Ideal for group ride sprints or competitive TT pacing, this session packs a punch while enhancing your ability to recover quickly between efforts.

Workout structure

• Warm-Up 6 min @ 50-70% (50-70w)
• Active 30 sec @ 125% (125w)
• Active 1:30 min @ 50% (50w)
• Active 4 min @ 95% (95w)
• Active 3 min @ 50% (50w)
• Active 2 min @ 109% (109w)
• Active 2 min @ 60% (60w)
• Active 3 min @ 109% (109w)
• Active 2 min @ 60% (60w)
• Active 4 min @ 109% (109w)
• Active 2 min @ 60% (60w)
• Active 3 min @ 109% (109w)
• Active 2 min @ 60% (60w)
• Active 2 min @ 109% (109w)
• Active 3 min @ 50% (50w)
• Active 4 min @ 90-120% (90-120w)
• Active 1 min @ 40% (40w)
• Cooldown 7 min @ 60-45% (60-45w)