4 x 8 Vo2 Max Progression 3

• Cycling
• 57mTime
• 86Stress
• 0.95Intensity
• 110Popularity

About this workout

This workout features a punishing main set of 4×8 minutes at 105% FTP, ideal for building the top-end punch needed for closing gaps and explosive efforts during races. It's a classic choice for serious cyclists looking to boost their anaerobic capacity and lactate tolerance, perfect for those hard efforts in group rides or a savage sprint finish.

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 8 min @ 105% (105w) 85 rpm
  • Rest 2 min @ 50% (50w) 85 rpm
• Cooldown 2 min @ 55-35% (55-35w)