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Cycling · VO2max

8 × 2 VO2MAX

8 × 2 min at 120–125% FTP, 2 min easy

Time · 1 hDifficulty · Difficulty 4 of 5 — Very hardVery hard

WHAT IT TRAINS

Short, high-power VO2max reps with equal recovery.

WHO IT'S FOR

Riders who struggle to hold power in longer VO2 efforts.

HOW TO DO IT

  1. 01Warm up 15 minutes.
  2. 028 × 2 minutes at 120–125% FTP with 2 minutes easy.
  3. 03Cool down 10 minutes.

SCALED VERSION

6 × 2 minutes at 115% FTP.

Build the scaled version in Forge →

TARGETS THAT FIT YOU

Every target is a percentage of FTP. Your Garmin applies it to the FTP saved on your device or in Garmin Connect, so the same workout fits every rider — keep your FTP up to date.

THE WORKOUT, STEP BY STEP

CYCLING57min

8 × 2 VO2max

8 × 2 min at 120–125% FTP, 2 min easy · Fit File Forge Workout Library: www.fitfileforge.com/workouts/library/8x2-vo2max

WARMUP15 minTarget: 50-75% FTP

Building from 50% to 75% FTP.

8×Repeat

INTERVAL2 minTarget: 120-125% FTP

RECOVERY2 minTarget: 48.5-51.5% FTP

Easy.

COOLDOWN10 minTarget: 48.5-51.5% FTP

RELATED WORKOUTS

  • CyclingVO2maxDifficulty 4 of 5 — Very hard

    40/20s

    2–3 × 10 × (40 s hard / 20 s easy), 5 min between

    1 h 05
    Save Send

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