Threshold

4x10 VO2

  • Cycling
  • 1h 11mTime
  • 98Stress
  • 0.91Intensity
  • 16Popularity

About this workout

The 4x10 VO2 workout is a classic way to crank up your aerobic ceiling with intervals that push your limits while giving you just enough recovery to keep going strong. Perfect for boosting your performance in group rides or time trials, this session hones your ability to sustain high power when the pace heats up.

Sanbangamaran

Workout structure

  • 5 min @ 40-50% (40-50w)
  • 30 sec @ 120% (120w)
  • 30 sec @ 50% (50w)
  • 1 min @ 130% (130w)
  • 1 min @ 40% (40w)
  • 30 sec @ 120% (120w)
  • 2:30 min @ 50% (50w)
  • 1 min @ 106% (106w)
  • 1 min @ 105% (105w)
  • 1 min @ 107% (107w)
  • 1 min @ 103% (103w)
  • 1 min @ 97% (97w)
  • 1 min @ 104% (104w)
  • 1 min @ 107% (107w)
  • 1 min @ 106% (106w)
  • 1 min @ 104% (104w)
  • 1 min @ 101% (101w)
  • 5 min @ 40% (40w)
  • 1 min @ 108% (108w)
  • 1 min @ 103% (103w)
  • 1 min @ 106% (106w)
  • 1 min @ 99% (99w)
  • 1 min @ 102% (102w)
  • 1 min @ 108% (108w)
  • 1 min @ 101% (101w)
  • 1 min @ 106% (106w)
  • 1 min @ 103% (103w)
  • 1 min @ 100% (100w)
  • 5 min @ 40% (40w)
  • 1 min @ 103% (103w)
  • 1 min @ 104% (104w)
  • 1 min @ 106% (106w)
  • 1 min @ 102% (102w)
  • 1 min @ 98% (98w)
  • 1 min @ 104% (104w)
  • 1 min @ 102% (102w)
  • 1 min @ 103% (103w)
  • 1 min @ 105% (105w)
  • 1 min @ 102% (102w)
  • 5 min @ 40% (40w)
  • 1 min @ 105% (105w)
  • 1 min @ 109% (109w)
  • 1 min @ 101% (101w)
  • 1 min @ 94% (94w)
  • 1 min @ 98% (98w)
  • 1 min @ 100% (100w)
  • 1 min @ 101% (101w)
  • 1 min @ 103% (103w)
  • 1 min @ 99% (99w)
  • 1 min @ 98% (98w)
  • 2 min @ 60-40% (60-40w)
  • 3 min @ 40% (40w)