Anaerobic

4xTabata VO2 + Cp60

  • Cycling
  • 1hTime
  • 83Stress
  • 0.91Intensity
  • 45Popularity

About this workout

This savage 4xTabata workout is designed to push your anaerobic limits with eight brutal 20-second efforts at 150% FTP, boosting your kick to close gaps and enhancing raw sprinting power. Perfect for testing your VO2 max, it's a killer session to prep for those explosive race moments or intense group ride finishes.

Sanbangamaran

Workout structure

  • 3 min @ 40-50% (40-50w)
  • 3X
    • 1 min @ 100% (100w)
    • Rest 1 min @ 50% (50w)
  • 1 min @ 50% (50w)
  • 8X
    • 20 sec @ 150% (150w)
    • Rest 10 sec @ 50% (50w)
  • 2 min @ 95-105% (95-105w)
  • Rest 2 min @ 105-99% (105-99w)
  • 4 min @ 50% (50w)
  • 8X
    • 20 sec @ 135% (135w)
    • Rest 10 sec @ 50% (50w)
  • 2 min @ 97-105% (97-105w)
  • Rest 2 min @ 105-100% (105-100w)
  • 4 min @ 50% (50w)
  • 8X
    • 20 sec @ 130% (130w)
    • Rest 10 sec @ 50% (50w)
  • 2 min @ 98-105% (98-105w)
  • Rest 2 min @ 105-101% (105-101w)
  • 4 min @ 50% (50w)
  • 8X
    • 20 sec @ 120% (120w)
    • Rest 10 sec @ 50% (50w)
  • 2 min @ 100-105% (100-105w)
  • Rest 2 min @ 105-102% (105-102w)
  • 6 min @ 60-40% (60-40w)