VO2max Hill Repeats
75 min · 63-76 TSS · IF 0.74 · 105-120% FTP · Zone 5+ (VO2max)
What this workout does
Find a 3-5 minute climb and ride it at maximum sustainable effort. Climbing at VO2max is the most effective outdoor interval training.
Sustained climbs at 105-115% FTP hold oxygen uptake near maximum with none of the coasting that flat terrain invites, so every rep delivers full stimulus. The gradient adds muscular load that builds climbing-specific strength alongside the aerobic gain. A cornerstone session for any rider targeting hilly routes.
How to ride it
Indoor / trainer
Warm up 20min. 5 climbs of 4min at 105-115% FTP with 4min to descend and recover. Cool down 15min.
Outside
Find a climb that takes 3-5min at a steady gradient. Ride it at 105-115% FTP - hard but never all-out, legs burning by the top - and use the descent as your recovery between reps.
Workout structure (75 min)
- Warm-up 20m 55% 5x - Climb 4m 110% - Descent 4m 55% - Cool-down 15m 55%
Targets are a percentage of FTP. This is the same shorthand the free workout builder understands — paste it there to edit any step, or download the workout for Zwift, Garmin or any smart trainer.
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