6x4min vo2 mini ramps

• Cycling
• 1h 15mTime
• 93Stress
• 0.86Intensity
• 15Popularity

About this workout

This workout features 5 tough intervals of 4 minutes at 107% FTP, perfect for pushing your VO2 max and preparing for those steep climbs or intense moments in a race. Use it to test your aerobic ceiling and build the capacity needed to respond to race kicks or hold your pace in a time trial.

Workout structure

• Warm-Up 5 min @ 55-75% (55-75w)
• Active 2 min @ 65% (65w)
• Active 1:30 min @ 80% (80w)
• Active 30 sec @ 95% (95w)
• Active 30 sec @ 110% (110w)
• Active 2 min @ 65% (65w)
• Active 1:30 min @ 80% (80w)
• Active 1 min @ 95% (95w)
• Active 1 min @ 110% (110w)
• Active 4 min @ 65% (65w)
• 5X
  • Active 4 min @ 107-110% (107-110w)
  • Active 4 min @ 50% (50w)
• Active 4 min @ 107-112% (107-112w)
• Active 2 min @ 50% (50w)
• Active 5 min @ 65% (65w)
• Cooldown 5 min @ 60-50% (60-50w)