30W Build Up - w7d2 - VO2 intervals (5 x 4 min, 4 x 2 min)

• Cycling
• 1h 39mTime
• 128Stress
• 0.88Intensity
• 50Popularity

About this workout

This VO2 max workout features a demanding main set of 4 x 4-minute intervals at 115% FTP, pushing your aerobic ceiling while allowing for solid recovery in between. Perfect for building the capacity needed for those hard race kicks or when the road steepens during a group ride.

Workout structure

• Warm-Up 10 min @ 45-65% (45-65w)
• Active 3 min @ 75% (75w)
• Active 3 min @ 83% (83w)
• Active 3 min @ 94% (94w)
• Active 5 min @ 55% (55w)
• 4X
  • Active 4 min @ 115% (115w)
  • Active 5 min @ 55% (55w)
• Active 4 min @ 115% (115w)
• Active 10 min @ 55% (55w)
• 3X
  • Active 2 min @ 120% (120w)
  • Active 4 min @ 55% (55w)
• Active 2 min @ 120% (120w)
• Cooldown 5 min @ 50-30% (50-30w)