(180 FTP experiment) 8, 4, 2 & 1mins Vo2

• Cycling
• 1h 30mTime
• 108Stress
• 0.85Intensity
• 15Popularity

About this workout

This steady VO2 max session features 8, 4, 2, and 1-minute intervals that will push your aerobic ceiling and improve your capacity for tough climbs and race kicks. Perfect for those targeting a higher FTP and wanting to take their performance to the next level, it’s an essential workout for serious cyclists.

Workout structure

• 5 min @ 53-79% (53-79w)
• 3X
  • 5 min @ 79% (79w)
• 5 sec @ 79-106% (79-106w)
• 2 min @ 106% (106w)
• 2:55 min @ 42% (42w)
• 5 sec @ 42-106% (42-106w)
• 8 min @ 106% (106w)
• 3:55 min @ 42% (42w)
• 5 sec @ 42-112% (42-112w)
• 4 min @ 112% (112w)
• 2:55 min @ 42% (42w)
• 5 sec @ 42-122% (42-122w)
• 2 min @ 122% (122w)
• 1:55 min @ 42% (42w)
• 5 sec @ 42-132% (42-132w)
• 1 min @ 132% (132w)
• 2:55 min @ 42% (42w)
• 3 min @ 79% (79w)
• 6X
  • 5 min @ 79% (79w)
• 5 min @ 79-53% (79-53w)