VO2max
Rønnestad 30/15 Intervals, 3 x 13
13 × (30 s at 120-130% FTP, 15 s easy spin), 3 min easy spin, 13 × (30 s at 120-130% FTP, 15 s easy spin), 3 min easy spin, 13 × (30 s at 120-130% FTP, 15 s easy spin)
VO2max Cycling Workouts
VO2max cycling workouts with Rønnestad 30/15, Billat 30-30, Norwegian 4x4 and classic 3 to 5 minute intervals, from starter sessions to hard sets.
Workouts
22 workouts
VO2max
30/15 Intervals Intro, 2 x 10
10 × (30 s at 110-120% FTP, 15 s easy spin), 4 min easy spin, 10 × (30 s at 110-120% FTP, 15 s easy spin)
VO2max
Billat 30-30 on the Bike, 2 x 8
8 × (30 s at 115-125% FTP, 30 s easy spin), 5 min easy spin, 8 × (30 s at 115-125% FTP, 30 s easy spin)
VO2max
40/20 Intervals, 3 x 8
8 × (40 s at 115-125% FTP, 20 s easy spin), 4 min easy spin, 8 × (40 s at 115-125% FTP, 20 s easy spin), 4 min easy spin, 8 × (40 s at 115-125% FTP, 20 s easy spin)
VO2max
VO2max 5 x 5 min
5 × (5 min at 108-115% FTP, 4 min easy spin)
VO2max
Norwegian 4x4 Intervals on the Bike
4 × (4 min at 106-115% FTP, 3 min easy spin)
VO2max
Norwegian 4x4 Starter, 3 x 4 min
3 × (4 min at 103-110% FTP, 3 min easy spin)
VO2max
VO2max 6 x 3 min
6 × (3 min at 112-118% FTP, 3 min easy spin)
VO2max
Descending VO2max Set 5-4-3-2-1 min
5 min at 106-110% FTP, 3 min easy spin, 4 min at 108-112% FTP, 3 min easy spin, 3 min at 112-116% FTP, 3 min easy spin, 2 min at 116-120% FTP, 3 min easy spin, 1 min at 120-128% FTP
VO2max
Front-Loaded VO2max Intervals, 5 x 4 min
5 × (1 min at 122-130% FTP, 3 min at 104-110% FTP, 3 min easy spin)
VO2max
VO2max Starter, 8 x 1 min
8 × (1 min at 110-120% FTP, 2 min easy spin)
VO2max
Endurance Ride with 5 x 3 min VO2max
35 min at 60-72% FTP, 5 × (3 min at 110-116% FTP, 3 min easy spin), 40 min at 60-72% FTP
VO2max
Billat 30-30 Long Set, 20 Repeats
20 × (30 s at 120-125% FTP, 30 s easy spin)
VO2max
40/20 Intervals Intro, 2 x 6
6 × (40 s at 110-118% FTP, 20 s easy spin), 5 min easy spin, 6 × (40 s at 110-118% FTP, 20 s easy spin)
VO2max
15/15 Microbursts, 3 x 12
12 × (15 s at 130-140% FTP, 15 s easy spin), 4 min easy spin, 12 × (15 s at 130-140% FTP, 15 s easy spin), 4 min easy spin, 12 × (15 s at 130-140% FTP, 15 s easy spin)
VO2max
VO2max 4 x 5 min with Short Recoveries
4 × (5 min at 106-112% FTP, 2:30 min easy spin)
VO2max
VO2max 8 x 2 min
8 × (2 min at 115-122% FTP, 2 min easy spin)
VO2max
Descending VO2max Sets, 3 x (3-2-1 min)
3 × (3 min at 110-115% FTP, 1 min easy spin, 2 min at 115-120% FTP, 1 min easy spin, 1 min at 122-130% FTP, 5 min easy spin)
VO2max
Surging VO2max Intervals, 4 x 4.5 min
4 × (30 s at 125-135% FTP, 1 min at 100-105% FTP, 30 s at 125-135% FTP, 1 min at 100-105% FTP, 30 s at 125-135% FTP, 1 min at 100-105% FTP, 4 min easy spin)
VO2max
VO2max with Tempo Floats, 5 x 3 min
5 × (3 min at 112-118% FTP, 2 min at 75-82% FTP)
VO2max
Progressive VO2max Intervals, 5 x 4 min
4 min at 104-108% FTP, 3 min easy spin, 4 min at 106-110% FTP, 3 min easy spin, 4 min at 108-112% FTP, 3 min easy spin, 4 min at 110-114% FTP, 3 min easy spin, 4 min at 112-116% FTP
VO2max
VO2max Starter, 5 x 2 min
5 × (2 min at 106-114% FTP, 3 min easy spin)
VO2max Workouts
VO2max is the maximal rate at which your body can take up and use oxygen, and on the bike it sets the ceiling for every sustained effort. VO2max workouts push heart rate, breathing and power close to that ceiling. In this library they are ridden at about 106 to 120% of FTP for efforts of 3 to 6 minutes, or a little higher in short on-off formats such as 30/15 and 40/20, where the short breaks keep oxygen uptake high.
The category covers well-known formats from research, including the Rønnestad 30/15, the Norwegian 4x4 and the Billat 30-30, as well as classic long intervals, descending sets and varied-power efforts. Short on-off sets suit riders who struggle to hold long efforts above threshold. Long intervals of 4 to 6 minutes suit time trials, long climbs and road races.
For most riders, one VO2max session per week in the build phase is enough and two is the upper limit, with easy days around them. In the base phase a short session every week or two keeps the top end active. Ride these sessions rested, and stop when the power drops clearly below the target, since tired repeats add more fatigue than fitness.
To choose a workout, start with the level. Beginner sessions use short efforts and long recoveries, intermediate sessions build volume, and advanced sessions combine high power with short breaks. Check the total work time in the description and build it up gradually over a few weeks.
Questions about VO2max Workouts
How hard should VO2max intervals feel?
Long VO2max intervals of 3 to 5 minutes feel hard from the second minute on, and the last minute should be close to your limit while the power stays steady. Breathing is deep and fast and talking is not possible. In short on-off formats such as 30/15, the first repeats feel easy and the effort builds through the set. If you cannot hold the target for the full effort, the power is set too high.
How often should I do VO2max workouts?
In the build phase, one session per week works for most riders and two is the upper limit, with at least one easy day after each. In the base phase, a short session every week or two keeps the top end active without taking time from endurance riding. Research has also tested blocks with several sessions in one week, but those need careful planning and an easy week afterwards.
Should I use power or heart rate for VO2max intervals?
Power is the more reliable target, because heart rate takes one to two minutes to rise and stays high in short breaks. Heart rate is still useful as a check. In 4 minute efforts it should reach about 90 to 95% of your maximum in the second half. For on-off formats such as 30/15 or 40/20, ride by power and read heart rate as a sign of how hard the set is.