5 x 4 vo2

• Cycling
• 1h 1mTime
• 75Stress
• 0.86Intensity
• 90Popularity

About this workout

Get ready to push your limits with 5 x 4 VO2 max intervals that elevate your aerobic ceiling and prepare you for those decisive race kicks. This workout is perfect for sharpening your performance on steep climbs or during high-intensity group rides, ensuring you have the power when it matters most.

Workout structure

• 2 min @ 50% (50w)
• 30 sec @ 100% (100w)
• 2 min @ 50% (50w)
• 30 sec @ 105% (105w)
• 2 min @ 50% (50w)
• 30 sec @ 110% (110w)
• 2 min @ 50% (50w)
• 30 sec @ 120% (120w)
• 3 min @ 60% (60w)
• 4X
  • 4 min @ 108% (108w)
  • 4 min @ 60% (60w)
• 4 min @ 108% (108w)
• 6 min @ 50-70% (50-70w)
• 6 min @ 70-50% (70-50w)