Bike 4x8 variable VO2max hard, Tabata VO2max

• Cycling
• 56mTime
• 80Stress
• 0.92Intensity
• 61Popularity

About this workout

This brutal main set of 4x8 variable VO2max intervals will push your limits with short, intense efforts designed to raise your aerobic ceiling, perfect for those looking to improve their performance in fast group rides or competitive sprints. Ideal for incorporating into your training, it offers a punchy kick that builds raw sprinting power and lactate tolerance, making it a must-try for serious cyclists.

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)
• 2X
  • 20 sec @ 160% (160w)
  • 10 sec @ 50% (50w)
• 2X
  • 20 sec @ 150% (150w)
  • 10 sec @ 50% (50w)
• 2X
  • 20 sec @ 145% (145w)
  • 10 sec @ 50% (50w)
• 2X
  • 20 sec @ 140% (140w)
  • 10 sec @ 50% (50w)
• 2 min @ 90-100% (90-100w)
• 2 min @ 100-106% (100-106w)
• 2 min @ 50% (50w)
• 1 min @ 107-105% (107-105w)
• 1 min @ 105% (105w)
• 1 min @ 105-103% (105-103w)
• 1 min @ 103-105% (103-105w)
• 1 min @ 105-101% (105-101w)
• 1 min @ 101-103% (101-103w)
• 1 min @ 103-101% (103-101w)
• 1 min @ 101-103% (101-103w)
• 2 min @ 50% (50w)
• 1 min @ 106-105% (106-105w)
• 1 min @ 105-104% (105-104w)
• 1 min @ 104-103% (104-103w)
• 1 min @ 103% (103w)
• 1 min @ 103-100% (103-100w)
• 1 min @ 100-101% (100-101w)
• 1 min @ 101-102% (101-102w)
• 1 min @ 102-101% (102-101w)
• 2 min @ 50% (50w)
• 2X
  • 20 sec @ 125% (125w)
  • 10 sec @ 50% (50w)
• 2X
  • 20 sec @ 120% (120w)
  • 10 sec @ 50% (50w)
• 2X
  • 20 sec @ 115% (115w)
  • 10 sec @ 50% (50w)
• 2X
  • 20 sec @ 110% (110w)
  • 10 sec @ 50% (50w)
• 1 min @ 50% (50w)
• 2X
  • 20 sec @ 125% (125w)
  • 10 sec @ 50% (50w)
• 2X
  • 20 sec @ 120% (120w)
  • 10 sec @ 50% (50w)
• 2X
  • 20 sec @ 115% (115w)
  • 10 sec @ 50% (50w)
• 2X
  • 20 sec @ 110% (110w)
  • 10 sec @ 50% (50w)
• 3 min @ 50% (50w)
• 3 min @ 50-40% (50-40w)