28 Mesociclo 4 VO2 Max - Lezione 2
- Cycling
- 1h 19mTime
- 91Stress
- 0.83Intensity
- 41Popularity
About this workout
This workout features a punishing 4x4 VO2 max set with 4 intervals of 65 seconds at 110% FTP, perfect for building that explosive kick needed to close gaps or power through a breakaway. Ideal for athletes looking to enhance their sprinting power and lactate tolerance, this session is a staple for those targeting top-end performance.
Workout structure
- Warm-Up 6:45 min @ 25-45% (25-45w) 100 rpm
- Active 6:40 min @ 40% (40w) 100 rpm
- Active 3:50 min @ 70% (70w) 60 rpm
- Active 2:35 min @ 105% (105w) 60 rpm
- Active 2:21 min @ 105% (105w) 80 rpm
- Active 1:4 min @ 110% (110w) 60 rpm
- Active 57 sec @ 110% (110w) 80 rpm
- Active 4:3 min @ 20% (20w) 100 rpm
- Active 1:30 min @ 70% (70w) 60 rpm
- Active 2:27 min @ 105% (105w) 70 rpm
- Active 2:33 min @ 105% (105w) 90 rpm
- Active 1 min @ 110% (110w) 70 rpm
- Active 59 sec @ 110% (110w) 90 rpm
- Active 4:26 min @ 20% (20w) 100 rpm
- Active 2:2 min @ 65% (65w) 60 rpm
- Active 2:59 min @ 110% (110w) 85 rpm
- Active 1:34 min @ 20% (20w) 90 rpm
- Active 3 min @ 110% (110w) 85 rpm
- Active 2:5 min @ 20% (20w) 90 rpm
- Active 23 sec @ 65% (65w) 60 rpm
- Active 3 min @ 110% (110w) 85 rpm
- Active 1:30 min @ 20% (20w) 90 rpm
- Active 2 min @ 110% (110w) 85 rpm
- Active 4:17 min @ 20% (20w) 90 rpm
- Active 1:15 min @ 55% (55w) 80 rpm
- Active 59 sec @ 70% (70w) 80 rpm
- Active 10 sec @ 200% (200w) 80 rpm
- Active 1:25 min @ 65% (65w) 73 rpm
- Active 58 sec @ 70% (70w) 80 rpm
- Active 9 sec @ 200% (200w) 80 rpm
- Active 1:22 min @ 60% (60w) 73 rpm
- Active 1 min @ 70% (70w) 80 rpm
- Active 10 sec @ 200% (200w) 80 rpm
- Active 1:24 min @ 50% (50w) 60 rpm
- Active 1 min @ 70% (70w) 80 rpm
- Active 8 sec @ 200% (200w) 80 rpm
- Cooldown 5 min @ 30-25% (30-25w) 95 rpm