YourIntervalsVO2max Free
VO2max 45
Six two-minute efforts at 115 % FTP. Short enough to hit hard, long enough to count.
011 min22 min34 min45 min
Duration45 min
DifficultyHard
TSS (est.)53
Intensity factor0.84
Workout structure
12 min 45→70 % + 6 × (2 min @ 115 % + 2 min @ 50 %) + 9 min 65→40 %. Watts shown for an FTP of 250 W — the app scales every target to your own FTP.
- Warm-up45 % → 70 % FTP12 min
- 6 × repeat2 min @ 115 % + 2 min @ 50 %24 min
- VO2max115 % FTP · 288 W at 250 W2 min
- Recovery50 % FTP · 125 W at 250 W2 min
- Cool-down65 % → 40 % FTP9 min
Why ride VO2max 45?
Short, very hard intervals that challenge your aerobic system. Effective but demanding, so quality matters more than quantity.
When to use it
On a well-rested day, generally once a week or less for recreational riders.
Recovery
Start fresh and ride easy the next day. If you can't reach the targets, end the session early.
Riding tips
- Ride it in ERG mode: YourIntervals sets the resistance for every interval, so focus on a smooth, steady cadence around 85–95 rpm.
- Targets feel off today? Use the intensity control to scale the whole workout up or down in 1 % steps.