6min @ 50% FTP1min from 50 to 72% FTP5min @ 72% FTP3x 15sec @ 120% FTP,
45sec @ 72% FTP
2min free ride10x 30sec @ 120% FTP,
15sec @ 30% FTP
4min 30sec @ 30% FTP10x 30sec @ 120% FTP,
15sec @ 30% FTP
4min 30sec @ 30% FTP10x 30sec @ 120% FTP,
15sec @ 30% FTP
4min 30sec @ 30% FTP10x 30sec @ 120% FTP,
15sec @ 30% FTP
3min from 30 to 20% FTP
Workout overview

Duration: 1h 3m 30s

Stress points: 71

Zone distribution

Z1: 33m

Z2: 8m

Z3: 2m

Z4: -

Z5: -

Z6: 21m

52%
12%
3%
0%
0%
33%

Author: ODZwifters

This workout is a quick 30s second on and 15 seconds off for 10min with 5min recovery in-between the 4 sets

The goal with most VO2max intervals is to improve maximum aerobic capacity (power that draws heavily from oxygen rather than sugar stores) by pinpointing repeatable 30-second power to heftily stress the aerobic capabilities in order to improve them.

Short, 30-second recoveries within the sets keep aerobic uptake high lending to higher percentages of oxygen uptake as the intervals accumulate.

Cadence should be at least 100rpm during every interval, but if fatigue forces a lack of control at higher cadences then shoot for 90+rpm and ride smooth.

Download workout More workouts like this

FAQ: How to use custom workouts in Zwift?

  • ODZwifters - 30/15's

    1h 4m | 71 SP

  • ODZwifters - 30/30's

    1h 15m | 76 SP

  • ODZwifters - VO2max 335

    47m | 68 SP

  • ODZwifters - VO2max 355

    55m | 73 SP

  • ODZwifters - VO2max 445

    56m | 84 SP

Similar workouts

  • ODZwifters - 30/30's

    1h 15m | 76 SP

  • ODZwifters - VO2max 355

    55m | 73 SP

  • ODZwifters - Resolutions Day 3

    57m | 75 SP

  • ODZwifters - VO2max 335

    47m | 68 SP

  • ODZwifters - VO2max 445

    56m | 84 SP

  • Power Intervals #1

    56m | 89 SP

  • Power Intervals #4

    57m | 98 SP

  • Power Intervals #1

    56m | 89 SP

  • 3. VO2max Short Intervals

    1h | 72 SP

  • Power Intervals #3

    58m | 100 SP

  • The Baffling Beau

    1h | 86 SP

  • AC + Sweet Spot #2

    1h 2m | 93 SP