VO2max Pro

VO2max Double

Two sets of four three-minute efforts with a longer break between sets.

Duration1 h 15 min

DifficultyExtreme

TSS (est.)91

Intensity factor0.85

Workout structure

15 min 45→70 % + 2 × (4 × (3 min @ 112 % + 3 min @ 50 %) + 6 min @ 50 %). Watts shown for an FTP of 250 W — the app scales every target to your own FTP.

Warm-up
45 % → 70 % FTP
15 min
2 × repeat
4 × (3 min @ 112 % + 3 min @ 50 %) + 6 min @ 50 %
1 h
- 4 × repeat
  3 min @ 112 % + 3 min @ 50 %
  24 min
  - VO2max
    112 % FTP · 280 W at 250 W
    3 min
  - Recovery
    50 % FTP · 125 W at 250 W
    3 min
- Recovery
  50 % FTP · 125 W at 250 W
  6 min

Why ride VO2max Double?

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.

More about VO2max training →

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