VO2Max

4x 10 O+U various II

  • Cycling
  • 1hTime
  • 79Stress
  • 0.89Intensity
  • 15Popularity

About this workout

This workout features a punishing main set of 5 intervals at 90% FTP for 85 seconds each, with 35 seconds of recovery — perfect for boosting your aerobic ceiling. Ideal for preparing for tough climbs or race scenarios where you need to dig deep and respond to attacks.

Sanbangamaran

Workout structure

  • 6 min @ 40-60% (40-60w)
  • 5X
    • 35 sec @ 120% (120w)
    • 1:25 min @ 90% (90w)
  • 3 min @ 40% (40w)
  • 30 sec @ 115% (115w)
  • 1:30 min @ 90% (90w)
  • 1 min @ 105% (105w)
  • 1 min @ 90% (90w)
  • 30 sec @ 115% (115w)
  • 1:30 min @ 90% (90w)
  • 1 min @ 105% (105w)
  • 1 min @ 95% (95w)
  • 30 sec @ 115% (115w)
  • 1:30 min @ 90% (90w)
  • 3 min @ 40% (40w)
  • 1 min @ 110% (110w)
  • 1 min @ 80% (80w)
  • 1 min @ 108% (108w)
  • 1 min @ 82% (82w)
  • 1 min @ 106% (106w)
  • 1 min @ 84% (84w)
  • 1 min @ 104% (104w)
  • 1 min @ 86% (86w)
  • 1 min @ 102% (102w)
  • 1 min @ 88% (88w)
  • 3 min @ 40% (40w)
  • 2 min @ 105% (105w)
  • 1 min @ 85% (85w)
  • 1:30 min @ 105% (105w)
  • 1 min @ 85% (85w)
  • 1 min @ 105% (105w)
  • 1 min @ 85% (85w)
  • 30 sec @ 105% (105w)
  • 2 min @ 85% (85w)
  • 3 min @ 60-40% (60-40w)
  • 2 min @ 40% (40w)