VO2Max

7x3min vo2max 115%

  • Cycling
  • 1h 6mTime
  • 82Stress
  • 0.86Intensity
  • 40Popularity

About this workout

This workout features 7 hard efforts of 3 minutes at 115% FTP, with 5-minute recoveries, designed to elevate your aerobic ceiling and boost your capacity for those steep climbs and intense race kicks. Perfect for those looking to incorporate VO2 max work into their routine, it offers a classic challenge akin to the Norwegian 4x4 protocol.

syll1914

Workout structure

  • 5 min @ 40-65% (40-65w)
  • 3 min @ 115% (115w) 2%
  • Rest 5 min @ 45% (45w)
  • 3 min @ 115% (115w) 3%
  • Rest 5 min @ 45% (45w)
  • 3 min @ 115% (115w) 5%
  • Rest 5 min @ 45% (45w)
  • 3 min @ 115% (115w) 7%
  • Rest 5 min @ 45% (45w)
  • 3 min @ 115% (115w) 9%
  • Rest 5 min @ 45% (45w)
  • 3 min @ 115% (115w) 8%
  • Rest 5 min @ 45% (45w)
  • 3 min @ 115% (115w) 6%
  • 2X
    • Rest 5 min @ 45% (45w)