4X107% with :20 at 120% FTP every 2 minutes
- Cycling
- 57mTime
- 76Stress
- 0.89Intensity
- 30Popularity
About this workout
This VO2 max workout features a punishing main set of 11 × 20 seconds at 118.1% FTP, perfect for developing the capacity you need for those hard climbs and race kicks. Ideal for pushing your limits during high-intensity intervals, this session will elevate your aerobic ceiling and prepare you for demanding group rides or time trials.
Workout structure
- Warm-Up 7 min @ 50% (50w)
- 20 sec @ 118% (118w)
- Cooldown 1 min @ 42% (42w)
- 20 sec @ 118% (118w)
- 1 min @ 42% (42w)
- 20 sec @ 118% (118w)
- 2 min @ 42% (42w)
- 2 min @ 108-104% (108-104w)
- 20 sec @ 120% (120w)
- 2 min @ 107-109% (107-109w)
- 20 sec @ 120% (120w)
- 2 min @ 107-106% (107-106w)
- 5 min @ 45-35% (45-35w)
- 2 min @ 104-108% (104-108w)
- 20 sec @ 120% (120w)
- 2 min @ 106-107% (106-107w)
- 20 sec @ 120% (120w)
- 2 min @ 107-103% (107-103w)
- 5 min @ 45-35% (45-35w)
- 2 min @ 104-107% (104-107w)
- 20 sec @ 120% (120w)
- 2 min @ 107-103% (107-103w)
- 20 sec @ 120% (120w)
- 2 min @ 103-95% (103-95w)
- 5 min @ 45-35% (45-35w)
- 2 min @ 104-107% (104-107w)
- 20 sec @ 120% (120w)
- 2 min @ 107-104% (107-104w)
- 20 sec @ 120% (120w)
- 2 min @ 105-106% (105-106w)
- 4 min @ 40-35% (40-35w)