5X4 minute VO2

• Cycling
• 1h 22mTime
• 89Stress
• 0.81Intensity
• 16Popularity

About this workout

This 5x4 minute VO2 max workout is designed to push your aerobic ceiling, making it ideal for those intense moments when the road kicks up or you're chasing a breakaway. Perfect for testing your VO2 max capabilities, it offers substantial aerobic gains with manageable recovery, keeping you strong for your next group ride or time trial.

Workout structure

• 5 min @ 48% (48w) 80 rpm
• Active 3 min @ 57% (57w) 85 rpm
• Active 3 min @ 66% (66w) 95 rpm
• Active 3 min @ 76% (76w) 75 rpm
• Active 3 min @ 85% (85w) 105 rpm
• Active 10 min @ 52% (52w) 85 rpm
• 4X
  • Active 4 min @ 109% (109w) 105 rpm
  • Active 5 min @ 52% (52w)
• Active 4 min @ 109% (109w) 105 rpm
• Active 15 min @ 52% (52w)