120' VO2Max 4x(6x60'')@120% +30'@80%

• Cycling
• 2h 0mTime
• 145Stress
• 0.85Intensity
• 17Popularity

About this workout

This intense VO2 max workout features 4 sets of 5 x 60 seconds at 120% FTP, pushing your limits to boost your aerobic ceiling and prepare you for those steep climbs or breakaway efforts. A classic 4x4 VO2 max protocol that enhances your capacity while balancing out with a steady 30 minutes at 80% for recovery.

Workout structure

• 2 min @ 50% (50w)
• 2 min @ 60% (60w)
• 2 min @ 70% (70w)
• 2 min @ 80% (80w)
• 1 min @ 90% (90w)
• 3 min @ 50% (50w)
• 5X
  • 1 min @ 120% (120w)
  • 2 min @ 60% (60w)
• 1 min @ 120% (120w)
• 3 min @ 50% (50w)
• 5X
  • 1 min @ 120% (120w)
  • 2 min @ 60% (60w)
• 1 min @ 120% (120w)
• 3 min @ 50% (50w)
• 5X
  • 1 min @ 120% (120w)
  • 2 min @ 60% (60w)
• 1 min @ 120% (120w)
• 3 min @ 50% (50w)
• 5X
  • 1 min @ 120% (120w)
  • 2 min @ 60% (60w)
• 1 min @ 120% (120w)
• 3 min @ 50% (50w)
• 30 min @ 80% (80w)
• 2 min @ 70-50% (70-50w)