3x(4x1) V02 Max Sprint

• Cycling
• 1h 5mTime
• 71Stress
• 0.81Intensity
• 20Popularity

About this workout

This workout features 3 sets of 4×1-minute efforts at 120% FTP, designed to push your VO2 max limits and build the raw power needed for explosive race kicks. It's perfect for sprinters looking to improve their top-end speed and stamina while preparing for those crucial moments in a group ride or race.

Workout structure

• 15 min @ 45-65% (45-65w)
• 4X
  • 1 min @ 120% (120w)
  • 1 min @ 55% (55w)
• 8 min @ 68% (68w)
• 4X
  • 1 min @ 120% (120w)
  • 1 min @ 55% (55w)
• 8 min @ 68% (68w)
• 4X
  • 1 min @ 120% (120w)
  • 1 min @ 55% (55w)
• 10 min @ 68-45% (68-45w)