4x4m@110, 4m@40

• Cycling
• 1hTime
• 67Stress
• 0.82Intensity
• 236Popularity

About this workout

This VO2 max workout features a classic 4x4-minute main set at 110% FTP, with 4-minute recoveries at 40%, designed to push your aerobic ceiling and prepare you for those tough climbs and race kicks. It's a must-do for cyclists looking to boost their top-end power and stamina in competitive scenarios.

Workout structure

• 6 min @ 50% (50w)
• 6 min @ 70% (70w)
• 4X
  • 4 min @ 110% (110w)
  • Rest 4 min @ 40% (40w)
• 6 min @ 70% (70w)
• 5 min @ 55% (55w)
• 5 min @ 50% (50w)