6 x 4min VO2 Max

• Cycling
• 1h 5mTime
• 102Stress
• 0.97Intensity
• 385Popularity

About this workout

This workout features 6 x 4-minute intervals at 120% FTP, pushing your aerobic ceiling while building capacity for those critical moments when the road steepens. A staple for serious cyclists, it’s perfect for improving your performance in group rides and time trials, ensuring you’re ready to tackle any challenge.

Workout structure

• Warm-Up 10 min @ 55% (55w)
• 2X
  • 1 min @ 90% (90w)
  • 30 sec @ 55% (55w)
• 1 min @ 105% (105w)
• 30 sec @ 55% (55w)
• 1 min @ 120% (120w)
• 6X
  • 2 min @ 55% (55w)
  • 4 min @ 120% (120w)
• Rest 2 min @ 55% (55w)
• Cooldown 10 min @ 75% (75w)
• 1:30 min @ 55% (55w)