30m VO2max 3x4 fast start

• Cycling
• 25mTime
• 40Stress
• 0.98Intensity
• 25Popularity

About this workout

This savage 30-minute workout features 2 intervals of 4 minutes at 113% FTP, designed to push your aerobic ceiling and prepare you for those steep climbs and high-paced group rides. Ideal for building that top-end power, it’s a classic 4x4 VO2max session that will leave you gasping but ready to tackle any challenge.

Workout structure

• 4 min @ 55-83% (55-83w)
• 2X
  • 30 sec @ 130% (130w) 105 rpm
  • 3:30 min @ 113% (113w) 95 rpm
  • 3 min @ 55% (55w)
• 30 sec @ 130% (130w) 105 rpm
• 3:30 min @ 113% (113w) 95 rpm
• 3 min @ 75-55% (75-55w)