Cycling Workout

The 4 Best VO2 Max Cycling Workouts

High-intensity cycling VO2 Max interval training sessions designed to really improve your maximum oxygen uptake capacity.

40/20 High-Intensity Intervals

Display Mode:

FTP:wattsCalculate

Advanced

Warm up

10:00 @ 106-126W (58% FTP)

Main Set

3:00 @ 130-150W (70% FTP)

3:00 @ 150-170W (80% FTP)

3:00 @ 170-190W (90% FTP)

5:00 recovery @ 100-120W (55% FTP)

Repeat 8 times:

1. Hard: 0:40 @ 250-270W (130% FTP)

2. Easy: 0:20 @ 100-120W (55% FTP)

5:00 recovery @ 100-120W (55% FTP)

Repeat 8 times:

1. Hard: 0:40 @ 250-270W (130% FTP)

2. Easy: 0:20 @ 100-120W (55% FTP)

5:00 recovery @ 100-120W (55% FTP)

Repeat 8 times:

1. Hard: 0:40 @ 250-270W (130% FTP)

2. Easy: 0:20 @ 100-120W (55% FTP)

Cool Down

10:00 @ 100-120W (55% FTP)

Total Duration: 68:00

4x4 Minute Power Intervals

Display Mode:

FTP:wattsCalculate

Advanced

Warm up

10:00 @ 90-140W (50-65% FTP)

Main Set

3:00 @ 140-160W (75% FTP)

2:00 @ 160-180W (85% FTP)

1:00 @ 180-200W (95% FTP)

3:00 recovery @ 100-120W (55% FTP)

Repeat 3 times:

1. Hard: 4:00 @ 220-240W (115% FTP)

2. Easy: 4:00 @ 100-120W (55% FTP)

4:00 @ 220-240W (115% FTP)

Cool Down

10:00 @ 100-120W (55% FTP)

Total Duration: 57:00

30/30 Intervals

Display Mode:

FTP:wattsCalculate

Advanced

Warm up

10:00 @ 90-140W (50-65% FTP)

Main Set

3:00 @ 140-160W (75% FTP)

3:00 @ 160-180W (85% FTP)

3:00 recovery @ 100-120W (55% FTP)

Repeat 8 times:

1. Hard: 0:30 @ 260-280W (135% FTP)

2. Easy: 0:30 @ 100-120W (55% FTP)

5:00 recovery @ 100-120W (55% FTP)

Repeat 8 times:

1. Hard: 0:30 @ 260-280W (135% FTP)

2. Easy: 0:30 @ 100-120W (55% FTP)

5:00 recovery @ 100-120W (55% FTP)

Repeat 8 times:

1. Hard: 0:30 @ 260-280W (135% FTP)

2. Easy: 0:30 @ 100-120W (55% FTP)

Cool Down

10:00 @ 100-120W (55% FTP)

Total Duration: 63:00

4x8 Seiler Intervals

Display Mode:

FTP:wattsCalculate

Advanced

Warm up

8:00 @ 102-170W (56-80% FTP)

Main Set

0:30 @ 202-222W (106% FTP)

0:30 recovery @ 102-122W (56% FTP)

0:30 @ 210-230W (110% FTP)

1:00 recovery @ 102-122W (56% FTP)

1:00 @ 222-242W (116% FTP)

3:30 recovery @ 90-110W (50% FTP)

Repeat 3 times:

1. Hard: 8:00 @ 204-224W (107% FTP)

2. Easy: 3:00 @ 90-110W (50% FTP)

8:00 @ 204-224W (107% FTP)

Cool Down

2:00 @ 70-90W (40% FTP)

Total Duration: 64:00

40/20 High-Intensity Intervals

A classic VO2 max interval session with 40 seconds work and 20 seconds recovery. This format maximizes time spent at VO2 max while allowing just enough recovery to maintain intensity.

60 minutes

advanced

4x4 Minute Power Intervals

Four 4-minute intervals at very high intensity. This format is proven to be one of the most effective ways to improve VO2 max, allowing for sustained high-power output.

45 minutes

advanced

30/30 Intervals

High-intensity 30-second efforts followed by 30-second recovery periods. This workout maximizes neuromuscular power while maintaining high oxygen consumption.

45 minutes

advanced

4x8 Seiler Intervals

Research-backed 4x8 minute intervals at ~90-95% FTP. This protocol, studied by Seiler, showed superior adaptations compared to both shorter and longer intervals.

60 minutes

advanced

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.