The 2-minute VO2 max interval workout is designed to push the limits of aerobic capacity while also building endurance. By maintaining high intensity for 2 minutes, this workout effectively trains the body to perform under stress, making it a powerful tool in any cyclist’s training plan. 2-minute VO2 max intervals are often perceived harder than it shorter counterparts such as 40-20’s and Ronnestad intervals (30-15’s) because you are spending quite a long time in the red before you’re granted 1 minute recovery.
2-minute VO2 max workout structure
Warm-up: Begin with 15 minutes of easy spinning to prepare the body for the high-intensity efforts ahead.
Threshold effort:
- 3 minutes at threshold (100% of FTP): This prepares the body for the VO2 max intervals.
- 3 minutes recovery: Spin easily to allow the body to recover before the main set.
Main set:
- 2-minute VO2 max interval: Ride at 115% of FTP.
- 1-minute recovery: Ride at an easy pace to prepare for the next effort.
- Repeats: Complete this cycle 5 times.
Set repeats: The main set can be repeated up to 3 times, depending on fitness level and training goals.
Recovery between sets: Take 5-10 minutes of easy spinning between sets.
Cool-down: Finish with 10 minutes of easy spinning to aid recovery.
Benefits of 2-minute intervals
Increased aerobic capacity: These intervals push the cardiovascular system, helping to increase VO2 max and overall aerobic capacity.
Endurance building: The combination of sustained high intensity and controlled recovery improves the body’s ability to maintain performance over time.
Versatility: This workout can be adapted to different fitness levels by adjusting the number of sets performed.
How to do 2-minute VO2 max intervals outside
To incorporate 2-minute VO2 max intervals into an outdoor ride, look for long, uninterrupted stretches of road where you can maintain a steady pace. Ideally, find a 2-minute climb (it’s ok if it’s somewhere between 1.5 and 2.5 minutes) that you can do hill repeats on. Alternatively, you can perform these intervals on a flat route with minimal traffic interruptions. Use a headwind to your advantage if you’re on flat terrain, as it will increase the resistance and mimic a climb. Remember to recover fully between intervals by finding a flat or downhill section for your 1-minute recovery spin.
Progressing your 2-minute VO2 max intervals
A single workout can improve fitness, but long-term progress comes from gradually increasing the training stimulus without adding more intensity than you can recover from. That might mean completing more repetitions, adding another set or progressing towards longer VO2 max efforts over several weeks. An adaptive cycling training plan from LeCoach can manage this progression based on your completed workouts, recovery data and upcoming goals, while adjusting the plan when fatigue, missed sessions or everyday life get in the way.
Browse all our cycling workouts with instructions how to do them outside.