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

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

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

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

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
Photo of Jonas

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.