Glood

VO2max cycling workouts

Hard intervals aimed at aerobic capacity, with recovery allowing another effort. Read the sequence and choose a session that fits the riding and recovery around it.

What VO2max intervals train

VO2max sessions target aerobic capacity through repeated hard efforts. Breathing becomes deep and demanding as the work continues. The recovery periods make it possible to repeat that work with control; they are part of the session rather than unused time. The aim is repeatable hard riding, with enough restraint at the start to complete the later efforts.

A VO2max label describes a training intention. It does not mean a power target measures oxygen uptake or that every rider reaches the same physiological response. Read the effort lengths and recovery pattern together. A session with short repetitions can feel different from one with sustained efforts, even when both sit under this heading.

Where hard aerobic work fits

Place this session on a day when you can give the efforts attention and arrive recovered enough to repeat them. Easy endurance riding or rest around it can leave room for the work and the fatigue it creates. A demanding group ride also counts when deciding how much hard riding the week already contains.

In a plan, VO2max work can add a focus on hard aerobic efforts after a rider has established a consistent riding routine. Its place depends on the goal and the other demanding sessions. Avoid squeezing it into a gap simply because the total duration looks manageable: the effort pattern matters as well as the time available.

Progressing towards advanced and elite work

A beginner approach emphasises learning to pace repeated efforts and using the recoveries properly. Intermediate work can extend the accumulated hard riding as that control improves. Advanced and elite structures may use longer efforts, more repetitions or denser sets that make maintaining quality harder. Progression should follow what you can complete and recover from, rather than the appeal of a level label.

Change the demand gradually. If later efforts fade sharply, repeating a manageable structure is more useful than moving immediately to a harder one. Judge the session by the whole set, including the last effort, and leave space to recover before the next demanding ride.

Find a session

Beginner: 2 · Intermediate: 3 · Advanced: 3 · Elite: 4

Sample sessions:

Compare the other sessions in the session catalogue by name, level and total duration.

FTP means functional threshold power. The targets below are percentages of your own FTP; use a current personal reference.

VO2 Intro 3×3

Intermediate · 50 minutes · Cycling

VO2 Intro 3×3: block duration and relative FTP intensityWarm-up: 20 min, 55–70% FTPInterval: 3 min, 106–115% FTPRecovery: 3 min, 50–60% FTPInterval: 3 min, 106–115% FTPRecovery: 3 min, 50–60% FTPInterval: 3 min, 106–115% FTPCool-down: 15 min, 50–55% FTP
Width shows duration; height shows the midpoint of each FTP range.
VO2 Intro 3×3 — full block sequence
KindMinutes% FTP range
Warm-up2055–70%
Interval3106–115%
Recovery350–60%
Interval3106–115%
Recovery350–60%
Interval3106–115%
Cool-down1550–55%

Short VO2max efforts. Expands aerobic ceiling.

VO2max 4x4

Advanced · 48 minutes · Cycling

VO2max 4x4: block duration and relative FTP intensityWarm-up: 10 min, 45–60% FTPInterval: 4 min, 110–120% FTPRecovery: 4 min, 50–60% FTPInterval: 4 min, 110–120% FTPRecovery: 4 min, 50–60% FTPInterval: 4 min, 110–120% FTPRecovery: 4 min, 50–60% FTPInterval: 4 min, 110–120% FTPCool-down: 10 min, 45–60% FTP
Width shows duration; height shows the midpoint of each FTP range.
VO2max 4x4 — full block sequence
KindMinutes% FTP range
Warm-up1045–60%
Interval — VO2 14110–120%
Recovery450–60%
Interval — VO2 24110–120%
Recovery450–60%
Interval — VO2 34110–120%
Recovery450–60%
Interval — VO2 44110–120%
Cool-down1045–60%

62-minute classic 4x4 at 110-120% FTP — the Norwegian method for maximal VO2max gains.

Session catalogue

Session catalogue
NameLevelTotal duration
50' VO2max StarterBeginner38 minutes
55' 4×3 VO2maxBeginner46 minutes
65' 5×4 VO2maxIntermediate57 minutes
40/20 MicroburstsIntermediate56 minutes
VO2max 30/30sAdvanced52 minutes
VO2max Max EffortAdvanced42 minutes
VO2max 5x5Elite62 minutes
Elite 30/15sElite60 minutes
VO2max Max EffortElite42 minutes
VO2max Ladder 3-4-5-3Elite48 minutes

The full structure of every session opens in Glood.

Compare threshold cycling workouts and cycling interval workouts for different session purposes. Browse all cycling workout types or read how to choose and build workouts in Glood.