YourIntervalsVO2max Pro
VO2max Express
Six one-minute efforts at 120 % FTP. Maximum stimulus, minimum time.
06 min12 min18 min24 min
Duration24 min
DifficultyHard
TSS (est.)28
Intensity factor0.84
Workout structure
6 min 45→70 % + 6 × (1 min @ 120 % + 1 min @ 50 %) + 6 min 65→40 %. Watts shown for an FTP of 250 W — the app scales every target to your own FTP.
- Warm-up45 % → 70 % FTP6 min
- 6 × repeat1 min @ 120 % + 1 min @ 50 %12 min
- VO2max120 % FTP · 300 W at 250 W1 min
- Recovery50 % FTP · 125 W at 250 W1 min
- Cool-down65 % → 40 % FTP6 min
Why ride VO2max Express?
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.