4x5' VO2max @112%

• Cycling
• 52mTime
• 73Stress
• 0.92Intensity
• 45Popularity

About this workout

This 4x5' VO2max workout is a classic for pushing your aerobic ceiling, featuring three intense intervals at 112% FTP that will have you gasping for air while developing your capacity for those tough climbs and race kicks. Perfect for mid-week training, it strikes the balance between intensity and recovery to boost your performance when the pressure is on.

Workout structure

• 8 min @ 56-80% (56-80w)
• 30 sec @ 106% (106w)
• 30 sec @ 56% (56w)
• 30 sec @ 110% (110w)
• 1 min @ 56% (56w)
• 1 min @ 116% (116w)
• 3:30 min @ 50% (50w)
• 3X
  • 5 min @ 112% (112w)
  • 3 min @ 50% (50w)
• 5 min @ 112% (112w)
• 8 min @ 50% (50w)