Workouts
Workout
Workouts
Workout
Raise the ceiling. Everything underneath lifts with it.
VO2 max intervals are the hardest aerobic work in cycling: efforts of roughly 2–5 minutes at 106–120% of FTP, with recoveries that feel too short. They raise your aerobic ceiling — and since FTP is a percentage of that ceiling, lifting it creates room for everything else to grow.
Don’t scroll all 40 sessions on day one. Pick the one that fits the time you have, press start, and the trainer does the pacing.
Shortest session in the set. Ride it today.
Classic formats include 5×3 minutes, 6×2 minutes, or 30/30s and 40/20s for time near maximal oxygen uptake. The aim is accumulated time at very high breathing rates, not any single heroic effort.
These workouts are free to ride below. A word of caution with ERG mode: at these intensities some riders prefer resistance mode so they can surge naturally — try both and keep cadence high, around 95–110 rpm.
A VO2 max interval is a 2–5 minute effort at roughly 106–120% of FTP — hard enough to drive your oxygen uptake near its maximum. Sessions usually accumulate 12–20 minutes of total work time across several repetitions.
One session per week is enough for most riders, or two during a short focused block of three to four weeks. These sessions carry real fatigue, so they need easy days around them.
Yes. Repeating 30 seconds hard / 30 seconds easy (or 40/20s) keeps oxygen uptake high across a long set, accumulating time at VO2 max with slightly less perceived strain than continuous 3–5 minute efforts.
The session you will come back to every week.
Block out the time. This one builds depth.