Cycling Workout
4 Cycling VO2 Max Training Sessions for Beginners
Heart rate based VO2 Max training sessions designed for cyclists without a power meter.
4x4 Minutes Progressive VO2 Max
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Warm up
10:00 @ 90-140W (50-65% FTP)
Main Set
3:00 @ 130-150W (70% FTP)
2:00 @ 140-160W (75% FTP)
1:00 @ 150-170W (80% FTP)
4:00 recovery @ 100-120W (55% FTP)
Repeat 3 times:
1. Hard: 4:00 @ 180-200W (95% FTP)
2. Easy: 5:00 @ 100-120W (55% FTP)
4:00 @ 180-200W (95% FTP)
Cool Down
10:00 @ 100-120W (55% FTP)
Total Duration: 61:00
30/30 Intervals for Beginners
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Warm up
10:00 @ 90-140W (50-65% FTP)
Main Set
3:00 @ 130-150W (70% FTP)
3:00 @ 140-160W (75% FTP)
3:00 recovery @ 100-120W (55% FTP)
Repeat 6 times:
1. Hard: 0:30 @ 190-210W (100% FTP)
2. Easy: 0:30 @ 100-120W (55% FTP)
5:00 recovery @ 100-120W (55% FTP)
Repeat 6 times:
1. Hard: 0:30 @ 190-210W (100% FTP)
2. Easy: 0:30 @ 100-120W (55% FTP)
Cool Down
10:00 @ 100-120W (55% FTP)
Total Duration: 46:00
Progressive VO2 Max Pyramids
wattsCalculate
Warm up
10:00 @ 90-140W (50-65% FTP)
Main Set
3:00 @ 130-150W (70% FTP)
3:00 recovery @ 100-120W (55% FTP)
1:00 @ 160-180W (85% FTP)
1:00 recovery @ 100-120W (55% FTP)
2:00 @ 170-190W (90% FTP)
2:00 recovery @ 100-120W (55% FTP)
3:00 @ 180-200W (95% FTP)
3:00 recovery @ 100-120W (55% FTP)
2:00 @ 170-190W (90% FTP)
2:00 recovery @ 100-120W (55% FTP)
1:00 @ 160-180W (85% FTP)
3:00 recovery @ 100-120W (55% FTP)
1:00 @ 160-180W (85% FTP)
1:00 recovery @ 100-120W (55% FTP)
2:00 @ 170-190W (90% FTP)
2:00 recovery @ 100-120W (55% FTP)
3:00 @ 180-200W (95% FTP)
3:00 recovery @ 100-120W (55% FTP)
2:00 @ 170-190W (90% FTP)
2:00 recovery @ 100-120W (55% FTP)
1:00 @ 160-180W (85% FTP)
1:00 recovery @ 100-120W (55% FTP)
Cool Down
10:00 @ 100-120W (55% FTP)
Total Duration: 64:00
4x4 Minutes Progressive VO2 Max
A beginner-friendly version of the classic 4x4 intervals, with lower intensities and longer recovery periods.
45 minutes
beginner
30/30 Intervals for Beginners
A modified version of the 30/30 intervals with moderate intensities, perfect for those new to high-intensity training.
45 minutes
beginner
Progressive VO2 Max Pyramids
A structured workout that gradually builds intensity through pyramid intervals, ideal for developing aerobic capacity.
45 minutes
intermediate
About the Author
I'm a software developer and cycling enthusiast from Germany with over 10 years of experience. I've personally tested and refined all these workouts over the past years, and I can confidently say they will help improve your cycling performance through structured training.