Workouts
Workout
VO2 max cycling workouts
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.
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.
- 01Spin high — 95–110 rpm keeps the stress on your engine, not your knees.
- 02Try resistance mode if ERG feels like it fights your surges.
- 03The goal is accumulated time breathing hard, not one heroic rep.
- 04Bracket these sessions with genuinely easy days. They earn it.
Free vo2 max workouts
Ride first. Sign up when it’s worth saving.
VO2 Max training FAQ
What is a VO2 max interval?
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.
How often should I train VO2 max?
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.
Are 30/30 intervals VO2 max work?
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.