4x4mn VO2max

• Cycling
• 1h 12mTime
• 78Stress
• 0.81Intensity
• 92Popularity

About this workout

The 4x4 VO2max workout challenges your limits with four brutal 4-minute intervals at 112% FTP, perfect for boosting your aerobic ceiling and preparing you for those steep climbs and all-out efforts. This classic protocol is a must for cyclists looking to improve their capacity in races or tough group rides.

Workout structure

• 20 min @ 45-75% (45-75w)
• 4X
  • 4 min @ 112% (112w)
  • Rest 4 min @ 50% (50w)
• 20 min @ 65-45% (65-45w)