VO2 Max Cycling Workouts

AI-generated intervals at 106-120% FTP to maximize oxygen uptake. Exported to your devices.

Generate a VO2 Max Workout

Example Workouts

Sample sessions from these plans — each with precise power targets you can export to your device.

5x4 Classic VO2 Max

52 min

warmup (55-75% FTP)5× 4min 106-120% FTP / 3min reccooldown (40-55% FTP)

Zone Distribution

Z1 42%Z2 19%Z5 39%

The gold standard VO2 max protocol — five 4-minute efforts at 106-120% FTP accumulate 20 minutes of work at the intensity that maximally stimulates aerobic system development and raises your oxygen uptake ceiling.

3x5 Extended VO2 Max

48 min

warmup (55-75% FTP)3× 5min 106-115% FTP / 5min reccooldown (40-55% FTP)

Zone Distribution

Z1 48%Z2 21%Z5 31%

Three 5-minute efforts push deeper into the VO2 max zone with longer sustained efforts — maximizing time at peak oxygen consumption for riders who have adapted to shorter interval formats and need a stronger stimulus.

Generate a VO2 Max Workout

Works With Your Setup

Export workouts in FIT and ZWO formats to any device or platform.

GarminWahooCorosSuuntoHammerheadPolarZwiftRouvyMyWhooshIntervals.icuStrava

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