VO2Max

4x_4min_120Prozent

  • Cycling
  • 44mTime
  • 67Stress
  • 0.95Intensity
  • 20Popularity

About this workout

This savage 4x4 VO2 max workout ramps up your aerobic ceiling with intense efforts that mimic race pace surges. Perfect for improving your capacity when the road gets steep or during hard group ride efforts, it’s essential for pushing past your limits.

mitrob

Workout structure

  • Warm-Up 3 min @ 50% (50w)
  • Warm-Up 3 min @ 70% (70w)
  • 2X
    • Work 30 sec @ 110% (110w) 110 rpm
    • Rest 1 min @ 50% (50w) 75 rpm
  • Work 30 sec @ 110% (110w) 110 rpm
  • Rest 2 min @ 50% (50w) 75 rpm
  • Work 4 min @ 120% (120w) 90 rpm
  • Rest 4 min @ 50% (50w) 80 rpm
  • 2X
    • Work 4 min @ 120% (120w) 90 rpm
    • Rest 4 min @ 50% (50w) 75 rpm
  • Work 4 min @ 120% (120w) 90 rpm
  • Cool-down 5 min @ 50% (50w) 75 rpm