VO2Max Workouts
VO2Max intervals challenge your body's ability to deliver and use oxygen. These high-intensity intervals push your cardiovascular system to its limits, helping to increase your maximum oxygen uptake.
22 workouts found
bolt VO2 Max
45m
15/15 Microburst Power
Neuromuscular microburst training with 15-second efforts at 135-140% FTP.
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Intensity: 10/10
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TSS: 17
bolt VO2 Max
45m
30/15 Micro-Interval Foundation
Revolutionary micro-interval training with segments. 8 x (30sec @ 110-115% FTP + 15sec recovery) x 3 sets
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Intensity: 9/10
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TSS: 32
bolt VO2 Max
55m
Combined Micro-Interval System
Professional combination of 30/15 and 15/15 patterns using segments.
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Intensity: 10/10
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TSS: 38
bolt VO2 Max
55m
Elite 30/15 Progression
Advanced micro-interval session with 13 repetitions per set using segments.
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Intensity: 9/10
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TSS: 52
bolt VO2 Max
1h
60min VO2max Tabata
A time-efficient, high-intensity workout using the Tabata protocol (20sec on, 10sec off)
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Intensity: 10/10
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TSS: 39
bolt VO2 Max
1h 5m
65min Short VO2max Intervals
Short, high-intensity intervals to target VO2max improvements
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Intensity: 9/10
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TSS: 53
bolt VO2 Max
1h 15m
75min Classic VO2max
A staple workout for improving maximum oxygen uptake
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Intensity: 9/10
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TSS: 64
bolt VO2 Max
1h 25m
Progressive VO2 Build
Professional VO2 progression from 4-minute to 2-minute intervals. Develops complete VO2 spectrum used by WorldTour teams for race preparation.
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Intensity: 9/10
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TSS: 84
bolt VO2 Max
1h 25m
85min VO2max Pyramids
Progressive VO2max intervals in a pyramid format
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Intensity: 9/10
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TSS: 73
bolt VO2 Max
1h 30m
Pro VO2 4-Minute Protocol
Year-round VO2 max training used by Team Visma-Lease a Bike. 4min at 108-115% FTP targeting elite power development. Replaces traditional winter base-only approach.
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Intensity: 9/10
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TSS: 90
bolt VO2 Max
1h 35m
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.
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Intensity: 9/10
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TSS: 92
bolt VO2 Max
2h
120min Complete VO2max Development
A comprehensive workout targeting various aspects of VO2max development
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Intensity: 10/10
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TSS: 96
bolt VO2 Max
2h
120min Mixed VO2max Intervals
A variety of VO2max intervals for comprehensive development
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Intensity: 9/10
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TSS: 100
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2h 10m
130min 30/30 VO2max Session
Classic 30/30 intervals (30sec on, 30sec off) to maximize time at VO2max
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Intensity: 9/10
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TSS: 94
bolt VO2 Max
2h 10m
130min VO2max with Aerobic Base
VO2max efforts built on a foundation of aerobic work
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Intensity: 9/10
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TSS: 101