4. VO2Max

• Cycling
• 1h 40mTime
• 151Stress
• 0.95Intensity
• 45Popularity

About this workout

This workout features the classic 4x4 VO2 max intervals, pushing your limits with sets of 2-minute efforts at 120% FTP to supercharge your aerobic capacity. Perfect for preparing for those steep climbs or high-intensity group rides where you need to dig deep and sustain your best efforts.

Workout structure

• 2 min @ 60% (60w)
• 2 min @ 68% (68w)
• 2 min @ 73% (73w)
• 2 min @ 78% (78w)
• 2 min @ 85% (85w)
• 3X
  • 31 sec @ 110% (110w)
  • 31 sec @ 60% (60w)
• 2X
  • 4:4 min @ 120% (120w)
  • 4:4 min @ 65% (65w)
• 2X
  • 4:4 min @ 65% (65w)
  • 4:4 min @ 120% (120w)
• 2X
  • 4:4 min @ 65% (65w)
• 2X
  • 4:4 min @ 120% (120w)
  • 4:4 min @ 65% (65w)
• 2X
  • 4:4 min @ 65% (65w)
  • 4:4 min @ 120% (120w)
• 4:4 min @ 65% (65w)
• 2:30 min @ 75% (75w)
• 2:30 min @ 69% (69w)
• 2:30 min @ 66% (66w)
• 2:30 min @ 60% (60w)