Anaerobic

#8 vo2max

  • Cycling
  • 1h 10mTime
  • 79Stress
  • 0.82Intensity
  • 15Popularity

About this workout

This workout features high-intensity 80-second efforts, perfect for building your anaerobic kick and lactate tolerance, making it ideal for closing gaps or launching breakaways. Incorporate this 4x4 vo2max session into your routine to boost your sprinting power and enhance your race-day performance.

longschlong

Workout structure

  • Warm-Up 4 min @ 40-65% (40-65w)
  • 2X
    • Active 1 min @ 65% (65w)
    • Active 30 sec @ 80% (80w)
    • Active 30 sec @ 90% (90w)
  • Active 2 min @ 65% (65w)
  • 3X
    • Active 1:20 min @ 80% (80w)
    • Rest 35 sec @ 50% (50w)
  • 2X
    • Active 1 min @ 90% (90w)
    • Rest 40 sec @ 50% (50w)
  • 3X
    • Active 1:20 min @ 80% (80w)
    • Rest 35 sec @ 50% (50w)
  • Active 4 min @ 60% (60w)
  • Active 20 sec @ 95% (95w)
  • Active 20 sec @ 110% (110w)
  • Active 20 sec @ 120% (120w)
  • Active 20 sec @ 85% (85w)
  • Active 20 sec @ 115% (115w)
  • Active 20 sec @ 95% (95w)
  • Active 20 sec @ 115% (115w)
  • Active 20 sec @ 85% (85w)
  • Active 20 sec @ 120% (120w)
  • Active 20 sec @ 110% (110w)
  • Active 20 sec @ 95% (95w)
  • Active 3:30 min @ 55% (55w)
  • 2X
    • Active 20 sec @ 95% (95w)
    • Active 20 sec @ 110% (110w)
  • Active 20 sec @ 120% (120w)
  • Active 20 sec @ 90% (90w)
  • Active 20 sec @ 120% (120w)
  • Active 20 sec @ 110% (110w)
  • Active 20 sec @ 95% (95w)
  • Active 20 sec @ 110% (110w)
  • Active 4 min @ 55% (55w)
  • Active 20 sec @ 100% (100w)
  • 2X
    • Active 20 sec @ 110% (110w)
    • Active 20 sec @ 95% (95w)
    • Active 20 sec @ 125% (125w)
    • Active 20 sec @ 90% (90w)
  • Active 20 sec @ 110% (110w)
  • Active 20 sec @ 95% (95w)
  • Active 20 sec @ 125% (125w)
  • Active 3:30 min @ 55% (55w)
  • Active 20 sec @ 100% (100w)
  • Active 20 sec @ 110% (110w)
  • Active 20 sec @ 120% (120w)
  • Active 20 sec @ 125% (125w)
  • Active 20 sec @ 120% (120w)
  • Active 20 sec @ 110% (110w)
  • Active 20 sec @ 100% (100w)
  • Active 3:30 min @ 60% (60w)
  • Active 10 sec @ 85% (85w)
  • Active 10 sec @ 105% (105w)
  • Active 10 sec @ 135% (135w)
  • Active 10 sec @ 140% (140w)
  • Active 5 sec @ 145% (145w)
  • Active 1:30 min @ 55% (55w)
  • Active 10 sec @ 85% (85w)
  • Active 10 sec @ 105% (105w)
  • Active 10 sec @ 135% (135w)
  • Active 10 sec @ 140% (140w)
  • Active 5 sec @ 145% (145w)
  • Active 1:30 min @ 55% (55w)
  • Active 10 sec @ 85% (85w)
  • Active 10 sec @ 105% (105w)
  • Active 10 sec @ 135% (135w)
  • Active 10 sec @ 140% (140w)
  • Active 5 sec @ 145% (145w)
  • Active 1:30 min @ 55% (55w)
  • Active 10 sec @ 85% (85w)
  • Active 10 sec @ 105% (105w)
  • Active 10 sec @ 135% (135w)
  • Active 10 sec @ 140% (140w)
  • Active 5 sec @ 145% (145w)
  • Cooldown 6 min @ 60-35% (60-35w)