Anaerobic

34 Mesociclo 4 VO2 Max - Lezione 8

  • Cycling
  • 1h 23mTime
  • 111Stress
  • 0.89Intensity
  • 52Popularity

About this workout

This session features a punishing main set of 10 intervals at 140% FTP, designed to build your raw sprinting power and lactate tolerance, making it ideal for closing gaps during intense group rides or race kicks. Incorporate this 4x4 VO2 max workout into your training to push your aerobic ceiling and prepare for those gnarly climbs ahead.

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Workout structure

  • Warm-Up 8:35 min @ 25-45% (25-45w) 100 rpm
  • Active 3 min @ 50% (50w) 98 rpm
  • Active 53 sec @ 105% (105w) 98 rpm
  • Active 1:5 min @ 65% (65w) 98 rpm
  • Active 1:2 min @ 100% (100w) 98 rpm
  • Active 49 sec @ 25% (25w) 105 rpm
  • Active 2:36 min @ 90% (90w) 60 rpm
  • Active 35 sec @ 60% (60w) 35 rpm
  • Active 7 sec @ 160% (160w) 95 rpm
  • Active 1:15 min @ 20% (20w) 35 rpm
  • Active 19 sec @ 80% (80w)
  • Active 7 sec @ 160% (160w) 95 rpm
  • Active 1:35 min @ 20% (20w) 75 rpm
  • Active 32 sec @ 60% (60w) 60 rpm
  • Active 51 sec @ 80% (80w) 90 rpm
  • Active 10 sec @ 125% (125w) 150 rpm
  • Active 7 sec @ 160% (160w) 95 rpm
  • Active 1:12 min @ 20% (20w) 75 rpm
  • Active 14 sec @ 60% (60w) 60 rpm
  • Active 13 sec @ 80% (80w)
  • Active 10 sec @ 125% (125w) 95 rpm
  • Active 10 sec @ 160% (160w) 85 rpm
  • Active 2:37 min @ 20% (20w) 75 rpm
  • Active 30 sec @ 60% (60w) 80 rpm
  • Active 5:5 min @ 103% (103w) 85 rpm
  • Active 3:15 min @ 103% (103w) 95 rpm
  • Active 5:25 min @ 103% (103w) 75 rpm
  • Active 5:5 min @ 20% (20w) 85 rpm
  • Active 20 sec @ 50% (50w) 75 rpm
  • Active 40 sec @ 140% (140w) 75 rpm
  • Active 20 sec @ 50% (50w) 75 rpm
  • Active 40 sec @ 140% (140w) 75 rpm
  • Active 20 sec @ 50% (50w) 75 rpm
  • Active 40 sec @ 140% (140w) 75 rpm
  • Active 20 sec @ 50% (50w) 75 rpm
  • Active 40 sec @ 140% (140w) 75 rpm
  • Active 20 sec @ 50% (50w) 75 rpm
  • Active 17 sec @ 140% (140w) 75 rpm
  • Active 20 sec @ 50% (50w) 85 rpm
  • Active 40 sec @ 140% (140w) 85 rpm
  • Active 20 sec @ 50% (50w) 85 rpm
  • Active 40 sec @ 140% (140w) 85 rpm
  • Active 20 sec @ 50% (50w) 85 rpm
  • Active 40 sec @ 140% (140w) 85 rpm
  • Active 20 sec @ 50% (50w) 85 rpm
  • Active 42 sec @ 140% (140w) 85 rpm
  • Active 20 sec @ 50% (50w) 95 rpm
  • Active 40 sec @ 140% (140w) 95 rpm
  • Active 20 sec @ 50% (50w) 95 rpm
  • Active 44 sec @ 140% (140w) 95 rpm
  • Active 6:2 min @ 20% (20w) 35 rpm
  • Active 1:19 min @ 60% (60w) 60 rpm
  • Active 1 min @ 90% (90w) 90 rpm
  • Active 1 min @ 110% (110w) 120 rpm
  • Active 1 min @ 120% (120w) 95 rpm
  • Active 58 sec @ 120% (120w) 60 rpm
  • Active 3:13 min @ 20% (20w) 35 rpm
  • Active 52 sec @ 60% (60w) 60 rpm
  • Active 1 min @ 90% (90w) 40 rpm
  • Active 1 min @ 110% (110w) 60 rpm
  • Active 1 min @ 120% (120w) 90 rpm
  • Active 56 sec @ 120% (120w) 120 rpm
  • Cooldown 5:47 min @ 30-25% (30-25w) 105 rpm