VO2 max cycling workouts
Raise the ceiling. Everything underneath lifts with it. VO2 max intervals are the hardest aerobic work in cycling: efforts of roughly 2–5 minutes at 106–120% of FTP, with recoveries that feel too short. They raise your aerobic ceiling — and since FTP is a percentage of that ceiling, lifting it creates room for everything else to grow. Every workout here rides in ERG in your browser, free, no account.
The full set
Under 40 minutes · 15 sessions
40 to 70 minutes · 18 sessions
Over 70 minutes · 7 sessions
Why it works
Classic formats include 5×3 minutes, 6×2 minutes, or 30/30s and 40/20s for time near maximal oxygen uptake. The aim is accumulated time at very high breathing rates, not any single heroic effort.
These workouts are free to ride below. A word of caution with ERG mode: at these intensities some riders prefer resistance mode so they can surge naturally — try both and keep cadence high, around 95–110 rpm.
How to run it
Big breathing by rep two. Each interval ends before you would choose to.
- Spin high — 95–110 rpm keeps the stress on your engine, not your knees.
- Try resistance mode if ERG feels like it fights your surges.
- The goal is accumulated time breathing hard, not one heroic rep.
- Bracket these sessions with genuinely easy days. They earn it.
VO2 Max training FAQ
What is a VO2 max interval?
A VO2 max interval is a 2–5 minute effort at roughly 106–120% of FTP — hard enough to drive your oxygen uptake near its maximum. Sessions usually accumulate 12–20 minutes of total work time across several repetitions.
How often should I train VO2 max?
One session per week is enough for most riders, or two during a short focused block of three to four weeks. These sessions carry real fatigue, so they need easy days around them.
Are 30/30 intervals VO2 max work?
Yes. Repeating 30 seconds hard / 30 seconds easy (or 40/20s) keeps oxygen uptake high across a long set, accumulating time at VO2 max with slightly less perceived strain than continuous 3–5 minute efforts.