Pro VO2 2-Minute Intensity
High-intensity VO2 intervals at 115-120% FTP. Professional protocol for maintaining VO2 max throughout season while targeting 6.4-6.8 w/kg during efforts.
1h 35m
Duration
Intensity
Training Stress
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Workout Breakdown
Race Prep Warmup
Intensive pre-race warmup with opener efforts
timer
Duration
20m
mode_heat
Intensity
4
bolt
Power
55% - 110% FTP
favorite
Heart Rate
70% - 88% Max HR
Pro VO2 2-2 Pattern
2min at 115-120% FTP / 2min recovery - intense VO2 intervals
timer
Duration
4m
mode_heat
Intensity
9
bolt
Power
115% - 120% FTP
favorite
Heart Rate
90% - 98% Max HR
Lactate Clearance Recovery
Active recovery at 50-65% FTP for lactate clearance
timer
Duration
10m
mode_heat
Intensity
3
bolt
Power
50% - 65% FTP
favorite
Heart Rate
65% - 72% Max HR
Pro VO2 2-2 Pattern
2min at 115-120% FTP / 2min recovery - intense VO2 intervals
timer
Duration
4m
mode_heat
Intensity
9
bolt
Power
115% - 120% FTP
favorite
Heart Rate
90% - 98% Max HR
Lactate Clearance Recovery
Active recovery at 50-65% FTP for lactate clearance
timer
Duration
10m
mode_heat
Intensity
3
bolt
Power
50% - 65% FTP
favorite
Heart Rate
65% - 72% Max HR
Pro VO2 2-2 Pattern
2min at 115-120% FTP / 2min recovery - intense VO2 intervals
timer
Duration
4m
mode_heat
Intensity
9
bolt
Power
115% - 120% FTP
favorite
Heart Rate
90% - 98% Max HR
Lactate Clearance Recovery
Active recovery at 50-65% FTP for lactate clearance
timer
Duration
10m
mode_heat
Intensity
3
bolt
Power
50% - 65% FTP
favorite
Heart Rate
65% - 72% Max HR
Pro VO2 2-2 Pattern
2min at 115-120% FTP / 2min recovery - intense VO2 intervals
timer
Duration
4m
mode_heat
Intensity
9
bolt
Power
115% - 120% FTP
favorite
Heart Rate
90% - 98% Max HR
Lactate Clearance Recovery
Active recovery at 50-65% FTP for lactate clearance
timer
Duration
10m
mode_heat
Intensity
3
bolt
Power
50% - 65% FTP
favorite
Heart Rate
65% - 72% Max HR
Pro VO2 2-2 Pattern
2min at 115-120% FTP / 2min recovery - intense VO2 intervals
timer
Duration
4m
mode_heat
Intensity
9
bolt
Power
115% - 120% FTP
favorite
Heart Rate
90% - 98% Max HR
Pro Recovery Cooldown
Extended professional cooldown for optimal adaptation
timer
Duration
15m
mode_heat
Intensity
2
bolt
Power
40% - 55% FTP
favorite
Heart Rate
60% - 68% Max HR