Sunday Smart-Trainer Session – Jesper Medhus’ VO2 Max Test

Using VO2 Max intervals will increase your aerobic capacity and are of immense benefit to endurance athletes. This session has you riding at your VO2 max and is great for both determining your VO2 Max and also for developing it. This session is great for triathletes, road cyclists, and mountain bikers.

Each Sunday, I’ll post a Smart-Trainer Session that you can do in about 60 minutes to enhance your cycling. See a previous post about training intensity (Levels) to know how hard to work. If you are working directly with Coach Ray, he will, in most cases, prescribe either a Power Zone or Heart Rate Zone to work within if you are training with these tools.

The inspiration for this session comes from an article by Jesper Medhus from Training 4 Cyclist, you can read the article here.

Jesper Medhus’ VO2 Max Test

  • 20min WU Level Level II-III;
  • 5min Level I RI;
  • 5min Max Effort;
  • 30min CD Level II;
  • 10min Stretching;

Start the workout with a twenty-minute Warm-Up (WU) progressive warm up riding at Level II-III.

Ride for five minutes nice and easy at Level I.

The main set is a single rep riding as hard as possible for five minutes. Aim to record as high a power output as possible for this five minute block.

Complete a Cool Down (CD) for thirty minutes at Level II.

Finish with ten minutes of stretching to assist with your recovery.

If you would like further advice feel free to contact me.

I am the Head Coach & Director of Qwik Kiwi – Endurance Sports Consultant.

I specialise in assisting first-timers and recreational athletes to achieve their sporting goals. I can be contacted at and 021 348 729. Make sure you sign up for my informative newsletter.

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Do this workout with the Qwik Kiwi Squad Today

Do this workout today with the Squad. Every two hours within our Velocity platform, there will be a session held riding this session.

Sign up for a full 14-day FREE trial and get complete access to ALL On Demand and Replay workouts (as well as the opportunity to join in on Live workouts when they are being held).

Simple as 1, 2, 3

  1. Click this link and enter your details including FTP and weight (no cheating).
  2. Select “Full Access Membership” and click on “Jesper Medhus’ VO2 Max Test,” then “Start this Workout.”
  3. Connect your trainer, power meter, and/or heart rate monitor (make sure they are disconnected from your trainer app, Zwift, Rouvey, etc… first), then come ride with us.

Download the Garmin (.FIT) and Zwift (.ZWO) files for this workout for FREE

Get my Faster Cyclist 4 Week Challenge Training Plan with 25% off

As you work your way through this training programme you’ll build your Functional Threshold Power (FTP). With regular FTP tests every 4-6 weeks you’ll be able to measure and see your progress.

Designed for Intermediate cyclists and triathletes who need a short sharp boost to their training over 6 weeks. This plan will lift your FTP qwikly over the next 6 weeks.

Starting anytime, this plan progresses through phases to build you to your peak performance. Each week contains three cycle sessions that will boost your FTP. To follow this plan you will require a Power Meter. 

Prior to using this plan, you should be able to ride comfortably for 2 hours.

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When purchasing, use the discount code “web25” to claim your 25% discount.

Purchase of this plan gives you access to my fortnightly coaching calls where you can ask me any training or racing-related questions.

When purchasing, use the discount code “web25” to claim your 25% discount.

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