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
4x4 Minute Power Intervals
30/30 Intervals
4x8 Seiler Intervals
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.
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.
30/30 Intervals
High-intensity 30-second efforts followed by 30-second recovery periods. This workout maximizes neuromuscular power while maintaining high oxygen consumption.
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.
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.