RideVO2max
40/20s
2–3 × 10 × (40 s hard / 20 s easy), 5 min between
- 1h05
- 20:00
- Very hardDifficulty 4 of 5 — Very hard
What we typed
Warm up 15 min building from 50% to 75% FTP. 10 × (40 s at 120–130% FTP, 20 s easy at 50% FTP). 5 min easy at 50% FTP. 10 × (40 s at 120–130% FTP, 20 s easy at 50% FTP). 5 min easy at 50% FTP. 10 × (40 s at 120–130% FTP, 20 s easy at 50% FTP). Cool down 10 min at 50% FTP.
Fit File Forge built the steps below from these words — the same steps your watch gets.
Describe your ownThe session
Warm up
Build from 50% to 75% FTP.
Rep
Easy
Easy
Rep
Easy
Easy
Rep
Easy
Cool down
Targets
Set as a share of your FTP. Your watch applies it to the FTP in its own settings, so it keeps up as that changes.
- 50–75% FTP
- 120–130% FTP
- 49–52% FTP
About this session
What it trains
VO2max and anaerobic capacity together — very race-like.
Who it's for
Criterium and road racers.
Related workouts
Rønnestad 30/15s
3 × 13 × (30 s hard / 15 s easy), 3 min between sets
15/15s
3 × 10 min of 15 s hard / 15 s easy
20 × 1/1
20 × (1 min hard / 1 min easy)
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