6 * 4min VO2Max + 6 * 30s sprints

• Cycling
• 2h 0mTime
• 149Stress
• 0.86Intensity
• 15Popularity

About this workout

This workout combines 6 rounds of 4 minutes at 115% FTP with short recoveries, pushing your limits to build raw sprinting power and lactate tolerance. It's perfect for sharpening your kick for race day and closing gaps during hard group rides.

Workout structure

• Warm-Up 10 min @ 50-54% (50-54w)
• 30 sec @ 60% (60w)
• Cooldown 30 sec @ 70% (70w)
• 30 sec @ 79% (79w)
• 30 sec @ 95% (95w)
• 1 min @ 50% (50w)
• 30 sec @ 60% (60w)
• 30 sec @ 70% (70w)
• 30 sec @ 79% (79w)
• 30 sec @ 95% (95w)
• 2X
  • 2 min @ 50% (50w)
  • 12 sec @ 150% (150w)
• 5 min @ 50% (50w)
• 2X
  • 1 min @ 112% (112w)
  • Rest 2 min @ 50% (50w)
• 5 min @ 55% (55w)
• 6X
  • 4 min @ 115% (115w)
  • Rest 4 min @ 50% (50w)
• 6X
  • 30 sec @ 175% (175w)
  • Rest 4 min @ 50% (50w)
• 5 min @ 50% (50w)
• 5 min @ 55% (55w)