2-Minute VO2 Max Intervals

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.

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