Bike 4x8 variable VO2max - extended warm-up

• Cycling
• 1h 15mTime
• 95Stress
• 0.87Intensity
• 16Popularity

About this workout

This workout incorporates short, intense efforts at 180% FTP, perfect for building your anaerobic kick and lactate tolerance, ideal for closing gaps during group rides or executing race kicks. Use this session to develop that raw sprinting power while boosting your VO2 max capacity for when the road gets steep.

Workout structure

• 14 min @ 40-50% (40-50w)
• 2 min @ 50-100% (50-100w)
• 2 min @ 100% (100w)
• 1 min @ 50% (50w)
• 2X
  • 20 sec @ 180% (180w)
  • 20 sec @ 40% (40w)
• 20 sec @ 180% (180w)
• 4:20 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)
• 4 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)
• 4 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)
• 4 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)