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Start this workoutVO2 Max Intervals
VO2 MaxWarm-up + a 2-3-4-4-3-2 min pyramid of max aerobic efforts with matched recovery + cool-down. Short, hard, and always shifting gears.
51 minWorkout structure
| Phase | Duration | Target | |
|---|---|---|---|
| Warmup | 10:00 | 70–85 rpm · 1% | |
| VO2max 1/6 | 2:00 | 95–110 rpm · 9% | |
| Recuperación | 2:00 | 65–80 rpm · 1% | |
| VO2max 2/6 | 3:00 | 95–110 rpm · 8.5% | |
| Recuperación | 3:00 | 65–80 rpm · 1% | |
| VO2max 3/6 | 4:00 | 95–110 rpm · 8% | |
| Recuperación | 4:00 | 65–80 rpm · 1% | |
| VO2max 4/6 | 4:00 | 95–110 rpm · 8% | |
| Recuperación | 4:00 | 65–80 rpm · 1% | |
| VO2max 5/6 | 3:00 | 95–110 rpm · 8.5% | |
| Recuperación | 3:00 | 65–80 rpm · 1% | |
| VO2max 6/6 | 2:00 | 95–110 rpm · 9% | |
| Recuperación | 2:00 | 65–80 rpm · 1% | |
| Cooldown | 5:00 | 65–80 rpm · 0% |