Bike 4x8 variable VO2max

• Cycling
• 55mTime
• 79Stress
• 0.93Intensity
• 53Popularity

About this workout

This hard-hitting session features 4x4 VO2 max intervals, pushing your limits with bursts at 180% FTP, designed to build the kick needed for closing gaps and boosting your sprinting power. Perfect for those looking to elevate their performance in group sprints and race scenarios, this workout creates raw intensity and lactate tolerance.

Workout structure

• 4 min @ 40-50% (40-50w)
• 2 min @ 50-100% (50-100w)
• 1 min @ 65% (65w)
• 2X
  • 20 sec @ 180% (180w)
  • 20 sec @ 40% (40w)
• 20 sec @ 180% (180w)
• 2:20 min @ 50% (50w)
• 1 min @ 110-108% (110-108w)
• 1 min @ 108-105% (108-105w)
• 1 min @ 105-103% (105-103w)
• 1 min @ 103-106% (103-106w)
• 1 min @ 106-102% (106-102w)
• 1 min @ 102-103% (102-103w)
• 1 min @ 103-102% (103-102w)
• 1 min @ 102% (102w)
• 2 min @ 50% (50w)
• 1 min @ 109-106% (109-106w)
• 1 min @ 106-102% (106-102w)
• 1 min @ 102-105% (102-105w)
• 1 min @ 105-104% (105-104w)
• 1 min @ 104-101% (104-101w)
• 1 min @ 101-100% (101-100w)
• 1 min @ 100-101% (100-101w)
• 1 min @ 101% (101w)
• 2 min @ 50% (50w)
• 1 min @ 108% (108w)
• 1 min @ 108-104% (108-104w)
• 1 min @ 104-102% (104-102w)
• 1 min @ 102-101% (102-101w)
• 1 min @ 101-99% (101-99w)
• 1 min @ 99-100% (99-100w)
• 1 min @ 100-101% (100-101w)
• 1 min @ 101-99% (101-99w)
• 2 min @ 50% (50w)
• 1 min @ 107-103% (107-103w)
• 1 min @ 103-101% (103-101w)
• 1 min @ 101-102% (101-102w)
• 1 min @ 102-101% (102-101w)
• 1 min @ 101-99% (101-99w)
• 1 min @ 99-98% (99-98w)
• 1 min @ 98-100% (98-100w)
• 1 min @ 100-98% (100-98w)
• 3 min @ 50% (50w)
• 3 min @ 50-40% (50-40w)