33 Mesociclo 4 VO2 Max - Lezione 7
- Cycling
- 1h 27mTime
- 123Stress
- 0.92Intensity
- 52Popularity
About this workout
This workout features 4x4 VO2 max intervals, pushing your limits with 4 sets of 45 seconds at 90% FTP, perfect for building the kick to close gaps and raw sprinting power. It's the ideal session to enhance your performance for race day sprints or critical group ride surges.
Workout structure
- Warm-Up 7:20 min @ 20-40% (20-40w) 105 rpm
- Active 2:10 min @ 40% (40w) 105 rpm
- Active 4:40 min @ 50% (50w) 120 rpm
- Active 35 sec @ 65% (65w) 80 rpm
- Active 1:47 min @ 105% (105w) 80 rpm
- Active 1:52 min @ 115% (115w) 85 rpm
- Active 1:47 min @ 120% (120w) 90 rpm
- Active 2:7 min @ 25% (25w) 95 rpm
- Active 24 sec @ 65% (65w) 80 rpm
- Active 1:50 min @ 110% (110w) 80 rpm
- Active 1:54 min @ 115% (115w) 85 rpm
- Active 2 min @ 120% (120w) 90 rpm
- Active 2:59 min @ 20% (20w) 95 rpm
- Active 10 sec @ 65% (65w) 80 rpm
- Active 1:8 min @ 120% (120w) 80 rpm
- Active 1:5 min @ 125% (125w) 85 rpm
- Active 49 sec @ 130% (130w) 90 rpm
- Active 2:9 min @ 20% (20w) 95 rpm
- Active 15 sec @ 65% (65w) 80 rpm
- Active 1 min @ 120% (120w) 80 rpm
- Active 1 min @ 125% (125w) 85 rpm
- Active 55 sec @ 130% (130w) 90 rpm
- Active 5:30 min @ 20% (20w) 95 rpm
- Active 54 sec @ 65% (65w) 80 rpm
- Active 3:4 min @ 110% (110w) 80 rpm
- Active 1:31 min @ 60% (60w) 50 rpm
- Active 2 min @ 120% (120w) 85 rpm
- Active 1:2 min @ 20% (20w) 85 rpm
- Active 1:15 min @ 130% (130w) 90 rpm
- Active 1:21 min @ 20% (20w) 85 rpm
- Active 59 sec @ 135% (135w) 95 rpm
- Active 59 sec @ 20% (20w) 85 rpm
- Active 1:59 min @ 120% (120w) 100 rpm
- Active 1:45 min @ 20% (20w) 85 rpm
- Active 3:15 min @ 105% (105w) 105 rpm
- Active 7:40 min @ 20% (20w) 95 rpm
- Active 1:30 min @ 75% (75w) 60 rpm
- Active 1:15 min @ 90% (90w) 45 rpm
- Cooldown 15 sec @ 150% (150w) 110 rpm
- 4X
- 45 sec @ 90% (90w)
- 15 sec @ 150% (150w)
- 28 sec @ 90% (90w)
- 7:2 min @ 40-20% (40-20w)