5x4 V02Max (1h)

• Cycling
• 1h 1mTime
• 94Stress
• 0.96Intensity
• 20Popularity

About this workout

This workout features a challenging main set of 4-minute intervals at 113% FTP, designed to push your aerobic ceiling and improve your capacity for those tough climbs or bursts in a race. Perfect for building the strength needed when the pace picks up in group rides or time trials, this session will leave you breathless but stronger.

Workout structure

• Warmup 15 min @ 83% (83w) 100 rpm
• 4X
  • 4 min @ 113% (113w) 60-80 rpm
  • 4 min @ 83% (83w) 100 rpm
• 4 min @ 113% (113w) 60-80 rpm
• Cooldown 10 min @ 83% (83w) 100 rpm