VO2 max intervals are short, hard efforts at 106–120% of FTP that stress your aerobic system near its upper limit. They typically last 2–5 minutes with equal or slightly shorter recovery periods.
Who this is for
Cyclists with a solid aerobic base (8+ weeks of consistent training) preparing for hilly races, criteriums, or improving 20-minute power.
Session formats
- 5 × 3 min @ 115% FTP, 3 min recovery
- 4 × 4 min @ 110% FTP, 4 min recovery
- 6 × 2 min @ 120% FTP, 2 min recovery
Weekly placement
One VO2 session per week during build and peak phases.
Precede with an easy day; follow with recovery or endurance — never stack with threshold work.
Sample VO2 week
- Mon: Rest
- Tue: 5 × 3 min VO2 (total 60 min ride)
- Wed: 45 min Z1 recovery
- Thu: 2 × 20 min sweet spot
- Sat: 2.5 h Z2 endurance
Common mistakes
- Starting VO2 work without an aerobic base.
- Extending intervals until power drops — quality over quantity.
- Doing VO2 intervals weekly year-round without periodization.
Using Vo2Max
Vo2Max places VO2 intervals in build weeks when your phase calls for high-intensity development — with recovery days scheduled around them.
Related guides
Fundamentals
Cycling Training Zones Explained
Learn the 7 cycling power zones based on FTP — from active recovery to VO2 max. Includes zone percentages, workout examples, and how to distribute weekly training.Cycling
Sweet Spot Training for Cyclists
Sweet spot training (~88–93% FTP) builds threshold fitness efficiently. Workout examples, weekly dosage, and how to combine with endurance rides.Fundamentals
What Is FTP (Functional Threshold Power)?
FTP is the highest power you can sustain for about an hour. Learn how to test FTP, set training zones, and use FTP for structured cycling plans.Cycling
Cycling Base Training Phase Guide
The cycling base phase builds aerobic fitness with high Zone 2 volume. Duration, weekly structure, and when to transition to build phase training.
Frequently asked questions
How long should VO2 max intervals be?
2–5 minutes is standard. Shorter reps (30 sec) target anaerobic capacity, not VO2 max.
What power for VO2 intervals?
106–120% of FTP, adjusted so you can complete all reps at similar power.
How many VO2 sessions per week?
One is sufficient for most amateurs.
When to do VO2 max training?
During build and peak phases, after 6–8 weeks of base training.