10min from 25 to 75% FTP1x 30sec @ 95rpm, 95% FTP,
30sec @ 85rpm, 50% FTP
1x 30sec @ 105rpm, 105% FTP,
30sec @ 85rpm, 50% FTP
1x 30sec @ 115rpm, 115% FTP,
30sec @ 85rpm, 50% FTP
2min @ 85rpm, 50% FTP5x 2min 30sec @ 105rpm, 115% FTP,
3min @ 85rpm, 55% FTP
10min @ 90rpm, 90% FTP7min 30sec from 90 to 25% FTP
Workout overview

Duration: 1h

Stress points: 74

Zone distribution

Z1: 30m

Z2: 5m

Z3: 2m

Z4: 11m

Z5: 14m

Z6: -

49%
8%
3%
18%
23%
0%

Named for the atomic mass of Oxygen, this VO2max workout is designed to help you make better use of that oh-so-precious resource. The workout features two main sets. The first is a block of intervals above threshold, pushing your body to work and recover repeatedly. The second is a sustained sub-threshold effort that asks you to work hard on tired legs. You get to breathe easy - and grab some extra O2 - during the long warm up and cool down.

✓ Available in Zwift More workouts like this

  • 6 Bombs to Drop

    58m | 66 SP

  • 6x2 VO2 Max

    1h 2m | 77 SP

  • #8

    1h | 65 SP

  • 8.5 Minutes Of Pain

    27m | 37 SP

  • 130% of FTP Hangers

    42m | 50 SP

  • 15.9

    1h | 74 SP

  • 3/3/2min VO2max

    49m | 59 SP

  • 30/30 Anaerobic #1

    52m | 57 SP

  • 40/20's #1

    51m | 52 SP

  • AC Intervals #1

    57m | 71 SP

  • AC Maintenance #1

    58m | 65 SP

  • Anaerobic

    1h | 78 SP

  • Anaerobic Blasts

    26m | 56 SP

  • Anaerobic Capacity 1min & 2min

    54m | 68 SP

  • Anaerobic Endurance 4 x 60sec

    59m | 62 SP

  • Breakfast Returns

    1h | 81 SP

  • Descending Anaerobic

    54m | 55 SP

  • Extensive Anaerobic x 6

    55m | 44 SP

  • High Intensity/5min

    53m | 74 SP

  • INEOS Grenadiers: Anaerobic Capacity

    52m | 55 SP

  • Lionel Sanders' Green Day Workout

    43m | 63 SP

  • LOX

    1h | 78 SP

  • Max Aerobic Finale

    54m | 62 SP

  • Max Aerobic x 3

    1h 37m | 120 SP

  • Microbursts

    1h | 88 SP

  • Power Intervals #1

    56m | 89 SP

  • The Ganna

    50m | 63 SP

  • Turn Up The AC (2x4x2min)

    51m | 58 SP

  • Up And Over

    36m | 50 SP

  • VO2 & AC

    1h 9m | 94 SP

  • VO2 Blast

    45m | 52 SP

  • Vo2 Max 3min & 2min

    1h 14m | 87 SP

  • VO2 Max 3x3

    38m | 47 SP

  • VO2 Max - 4x3 Ramps

    41m | 53 SP

  • VO2 Max - 4x4 (40/20)

    48m | 53 SP

  • VO2 Surges

    24m | 32 SP

  • Wout van Aert: VO2 Max Training

    57m | 72 SP

Similar workouts

  • 15.9

    1h | 74 SP

  • VO2 I - Ouch!

    1h | 74 SP

  • 3. FTP Development

    1h 1m | 74 SP

  • FTP Development

    1h 1m | 74 SP

  • LOX

    1h | 78 SP

  • LOX

    1h | 78 SP

  • B: VO2: 3 x 2 with SST x 10

    1h | 71 SP

  • 1. Supra-Threshold #1

    1h 3m | 75 SP

  • Supra-Threshold #1

    1h 3m | 75 SP

  • 1. Supra-Threshold #2

    1h 4m | 79 SP

  • 1. VO2 Over/Unders

    49m | 60 SP

  • VO2 Over/Unders

    49m | 60 SP