1 hour VO2 Max 3x9 min Micro

• Cycling
• 58mTime
• 67Stress
• 0.83Intensity
• 15Popularity

About this workout

This workout features a punishing main set of 3 sets of 9x30 second efforts at 125% FTP, perfect for building your anaerobic kick and raw sprinting power. Ideal for those looking to increase their top-end punch for breakaways or race kicks, this session mimics the intense demands of 4x4 VO2 max protocols, pushing your limits while enhancing lactate tolerance.

Workout structure

• 15 min @ 65% (65w)
• 9X
  • 30 sec @ 125% (125w)
  • Rest 15 sec @ 45% (45w)
• 4 min @ 55% (55w)
• 9X
  • 30 sec @ 125% (125w)
  • Rest 15 sec @ 45% (45w)
• 4 min @ 55% (55w)
• 9X
  • 30 sec @ 125% (125w)
  • Rest 15 sec @ 45% (45w)
• 15 min @ 65% (65w)