1 VO2max

• Cycling
• 1hTime
• 56Stress
• 0.75Intensity
• 66Popularity

About this workout

This VO2 max workout features the classic 4x4 protocol, pushing your limits with intense 30-second efforts at 120% FTP followed by short recoveries. It's perfect for boosting your aerobic ceiling and preparing for those steep climbs and race situations where every pedal stroke counts.

Workout structure

• 2 min @ 50% (50w)
• 1:30 min @ 80% (80w)
• 20 sec @ 120% (120w)
• Rest 30 sec @ 40% (40w)
• 30 sec @ 120% (120w)
• Rest 30 sec @ 40% (40w)
• 40 sec @ 120% (120w)
• Rest 3 min @ 41% (41w)
• 8X
  • 30 sec @ 120% (120w)
  • Rest 30 sec @ 40% (40w)
• 4:30 min @ 40% (40w)
• 8X
  • 30 sec @ 120% (120w)
  • Rest 30 sec @ 40% (40w)
• 4:30 min @ 40% (40w)
• 8X
  • 30 sec @ 120% (120w)
  • Rest 30 sec @ 40% (40w)
• 2 min @ 40% (40w)
• 14 min @ 40-60% (40-60w)
• 2 min @ 40% (40w)