VO2max 8 x 2 min
Eight 2-minute efforts at 115 to 122% of FTP with 2 minutes easy between, short VO2max intervals with a high work rate.
- Duration
- 57 min
- Effort
- 57
- Level
- Intermediate
- Focus zone
- VO2max
Your values
Targets relative to your threshold values. Enter your values to see absolute numbers.
| # | Step | Length | Target |
|---|---|---|---|
| 1 | Warm-upEndurance Easy spin, build gradually | 10 min | 45 → 72% FTP54 → 74% HRmax |
| 2 | Warm-upEndurance Steady and easy | 5 min | 60-70% FTP65-78% HRmax |
| 8 ×Repeat these steps | |||
| 3.1 | IntervalVO2max 2 min, hard and even | 2 min | 115-122% FTP92-98% HRmax |
| 3.2 | RecoveryRecovery Easy spin | 2 min | 40-55% FTP50-65% HRmax |
| 4 | Cool-downRecovery Easy spin, let the legs settle | 10 min | 60 → 40% FTP65 → 50% HRmax |
About this workout
Two minute efforts allow a higher power than longer VO2max intervals. Oxygen uptake does not quite peak in the first repeat, but with only 2 minutes of recovery between efforts it rises earlier in each one that follows. By the fourth repeat you reach a high level within the first minute.
Ride the work at 115 to 122% of FTP and spin easily in the breaks. Eight repeats add up to 16 minutes of work. The format matches road races and criteriums well, where short climbs and hard pulls often last one to three minutes.
This session suits intermediate riders in the build phase. Riders coming from base training can start with six repeats at the lower end of the range. To progress, add repeats up to ten, or switch to a longer format such as 6 x 3 minutes. Avoid stacking it with another hard day.
Tips
- Start each effort seated and stay seated to the end.
- Use the easy minutes to drink and loosen the shoulders.
- If the eighth effort is clearly weaker than the first, start lower next time.
Good forRoad raceCriterium
Season phaseBuild