2x(3x4m Z4) + 2x10m Z2

• Cycling
• 1h 30mTime
• 105Stress
• 0.84Intensity
• 40Popularity

About this workout

This VO2 max workout features hard-hitting 4-minute efforts at 110% FTP, perfect for boosting your aerobic ceiling and preparing for those steep climbs or race kicks. Coupled with steady Z2 training in between, it’s a solid choice for building both endurance and power without overdoing it.

Workout structure

• 10 min @ 50-60% (50-60w)
• 1 min @ 100-105% (100-105w)
• 1 min @ 50% (50w)
• 1 min @ 105-110% (105-110w)
• 1 min @ 50% (50w)
• 1 min @ 110-115% (110-115w)
• 1 min @ 50% (50w)
• 4 min @ 55% (55w)
• 2X
  • 4 min @ 110% (110w)
  • 4 min @ 50% (50w)
• 4 min @ 110% (110w)
• 2 min @ 50% (50w)
• 10 min @ 65% (65w)
• 2 min @ 50% (50w)
• 2X
  • 4 min @ 110% (110w)
  • 4 min @ 50% (50w)
• 4 min @ 110% (110w)
• 2 min @ 50% (50w)
• 10 min @ 65% (65w)
• 4 min @ 65-50% (65-50w)