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VO2 max
VO2 Max 40/20s
Three sets of six 40-second efforts with 20-second recoveries.
- Duration
- 45 min
- TSS
- 58
- IF
- 0.88
- Difficulty
- Hard
- Steps
- 42
Power profile
FTP 100%
125%Steps
| # | Section | Starts | Length | Target (% FTP) |
|---|---|---|---|---|
| 1 | Warm-up | 0:00 | 8:00 | 40 → 70% |
| 2 | Warm-up | 8:00 | 1:00 | 95% |
| 3 | Warm-up | 9:00 | 1:00 | 55% |
| 4 | Work | 10:00 | 0:40 | 118% |
| 5 | Recovery | 10:40 | 0:20 | 50% |
| 6 | Work | 11:00 | 0:40 | 118% |
| 7 | Recovery | 11:40 | 0:20 | 50% |
| 8 | Work | 12:00 | 0:40 | 118% |
| 9 | Recovery | 12:40 | 0:20 | 50% |
| 10 | Work | 13:00 | 0:40 | 118% |
| 11 | Recovery | 13:40 | 0:20 | 50% |
| 12 | Work | 14:00 | 0:40 | 118% |
| 13 | Recovery | 14:40 | 0:20 | 50% |
| 14 | Work | 15:00 | 0:40 | 118% |
| 15 | Recovery | 15:40 | 0:20 | 50% |
| 16 | Recovery | 16:00 | 5:00 | 50% |
| 17 | Work | 21:00 | 0:40 | 118% |
| 18 | Recovery | 21:40 | 0:20 | 50% |
| 19 | Work | 22:00 | 0:40 | 118% |
| 20 | Recovery | 22:40 | 0:20 | 50% |
| 21 | Work | 23:00 | 0:40 | 118% |
| 22 | Recovery | 23:40 | 0:20 | 50% |
| 23 | Work | 24:00 | 0:40 | 118% |
| 24 | Recovery | 24:40 | 0:20 | 50% |
| 25 | Work | 25:00 | 0:40 | 118% |
| 26 | Recovery | 25:40 | 0:20 | 50% |
| 27 | Work | 26:00 | 0:40 | 118% |
| 28 | Recovery | 26:40 | 0:20 | 50% |
| 29 | Recovery | 27:00 | 5:00 | 50% |
| 30 | Work | 32:00 | 0:40 | 118% |
| 31 | Recovery | 32:40 | 0:20 | 50% |
| 32 | Work | 33:00 | 0:40 | 118% |
| 33 | Recovery | 33:40 | 0:20 | 50% |
| 34 | Work | 34:00 | 0:40 | 118% |
| 35 | Recovery | 34:40 | 0:20 | 50% |
| 36 | Work | 35:00 | 0:40 | 118% |
| 37 | Recovery | 35:40 | 0:20 | 50% |
| 38 | Work | 36:00 | 0:40 | 118% |
| 39 | Recovery | 36:40 | 0:20 | 50% |
| 40 | Work | 37:00 | 0:40 | 118% |
| 41 | Recovery | 37:40 | 0:20 | 50% |
| 42 | Cool-down | 38:00 | 7:00 | 60 → 40% |