Triathlon Workout

Bike VO2 Max Workouts for Triathletes

VO2 Max workouts designed for triathletes to improve their maximum oxygen uptake capacity (VO2 max).

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

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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

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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

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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

As a triathlete for over 10 years, I've created these workouts to help triathletes balance their training across all three disciplines.