VO2 MAX WORKOUTS
Three to five minutes of genuine misery, repeated. The fastest route to feeling sharp.
THE IDEA
VO2 max work targets the top of your aerobic range — the maximum rate at which you can take in and use oxygen. Raising it lifts the ceiling that your threshold sits underneath.
These sessions are short, savage and highly effective. They are also the easiest to overdo.
Intensity: 106-120% of FTP (Z5)
SESSIONS
| Session | Structure | Target |
|---|---|---|
| Classic | 5 x 3 min, 3 min easy between | 115-120% FTP |
| Long reps | 4 x 4 min, 4 min easy between | 110-115% FTP |
| Short and sharp | 6 x 2 min, 2 min easy between | 120-125% FTP |
| Micro-intervals | 3 x (10 x 30s on / 15s off), 5 min easy between | 130% FTP on the 30s |
| Ramp finish | 3 x 5 min building 105% to 120% within each rep | 105-120% FTP |
HOW TO RIDE THEM WELL
- Pace rep one deliberately conservatively. If rep five matches rep one, the session worked.
- Take the full recovery, and keep pedalling through it rather than stopping.
- Once or twice a week maximum, and never on consecutive days.
- Abandon the session when power drops more than about 8% below target — the stimulus is gone.
FAQ
How long should VO2 intervals be?
Three to five minutes is the sweet spot for continuous efforts, because it takes over a minute to reach maximum oxygen uptake in the first place.
Can I do VO2 work all year?
It is better used in blocks of three to six weeks approaching a goal, with sweet spot and threshold work in between.
KEEP READING
PUT IT INTO PRACTICE
LuftQuest is a free indoor cycling app: pair your power meter, pick a structured workout and let a very opinionated coach keep you honest.