4 x 7 Vo2 Max Progression 2

• Cycling
• 53mTime
• 78Stress
• 0.94Intensity
• 225Popularity

About this workout

This workout features a challenging main set of 4 × 7 minutes at 105% FTP, designed to build your raw sprinting power and lactate tolerance, perfect for those race kicks or closing gaps in a group ride. It's an intense session that pushes your limits while giving you the endurance needed for those gnarly climbs and breakaways.

Workout structure

• Active 2 min @ 60% (60w) 85 rpm
• Active 1 min @ 70% (70w) 93 rpm
• Active 1 min @ 70% (70w) 98 rpm
• Active 1 min @ 70% (70w) 103 rpm
• Active 1:30 min @ 70% (70w) 108 rpm
• Active 30 sec @ 77% (77w) 125 rpm
• Active 2 min @ 75% (75w) 85 rpm
• Active 6 sec @ 350% (350w) 105 rpm
• Active 1 min @ 75% (75w) 85 rpm
• Active 6 sec @ 350% (350w) 105 rpm
• Active 1 min @ 80% (80w) 85 rpm
• Active 6 sec @ 350% (350w) 105 rpm
• Active 2 min @ 68% (68w) 85 rpm
• Active 2 min @ 55% (55w)
• 4X
  • Active 7 min @ 105% (105w) 85 rpm
  • Rest 2 min @ 50% (50w) 85 rpm
• Cooldown 2 min @ 55-35% (55-35w)