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VO2max · 37 min

VO2max Pyramid

1 + 2 + 3 + 2 + 1 min VO2max

Efforts of 1, 2, 3, 2 and 1 minutes at 115% FTP, with recovery as long as each effort.

Download .zwoRide it in MeepMeep
FTP
0:0018m37m
Duration
37 min
Training stress
42 TSS
Intensity factor
0.82
Work at 250 W FTP
379 kJ
Carbs burned, est.
115 g/h

Stress and work are estimates for riding exactly on target. Watts and carbohydrate use scale with your FTP; the carb figure assumes a 250 W FTP.

The workout, step by step

  1. Warm-up12 min ramp 45% → 70% FTP
  2. VO2max1 min at 120% FTP
  3. 1 min at 50% FTP
  4. VO2max2 min at 115% FTP
  5. 2 min at 50% FTP
  6. VO2max3 min at 112% FTP
  7. 3 min at 50% FTP
  8. VO2max2 min at 115% FTP
  9. 2 min at 50% FTP
  10. VO2max1 min at 120% FTP
  11. Cool-down8 min ramp 60% → 40% FTP

Why ride it

Short, hard intervals above FTP that grow the aerobic engine. Use sparingly in base and early build, never at the expense of your long ride.

Use the .zwo file

The download is a standard Zwift workout file with targets as a percentage of FTP, so it scales to you.

  • MeepMeep: no download needed. Open it in the app, pair your trainer and ride in ERG.
  • Zwift: put the file in Documents/Zwift/Workouts/<your Zwift ID>, then find it under Custom Workouts.
  • TrainerDay, intervals.icu and others: import the .zwo into your workout library.

More VO2max workouts

All vo2max workouts · Full library · Training plans by event

Ride it with ERG, fueling prompts and stand-up reminders.

MeepMeep is free and runs in Chrome or Edge. No account; your rides stay on your device.

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