CARTO 4 x 5 x 30s VO2Max

• Cycling
• 59mTime
• 58Stress
• 0.76Intensity
• 15Popularity

About this workout

This VO2 Max workout features 4 sets of 17 hard 40-second efforts at 110% FTP, pushing your aerobic ceiling while improving your capacity for those steep climbs or race kicks. Ideal for cyclists looking to juice up their performance in time trials or group rides, it delivers significant gains without a marathon time commitment.

Workout structure

• Warm up 10 min @ 40% (40w) 75-85 rpm
• Sweet spot 2 min @ 80% (80w) 85-90 rpm
• 5X
  • 40 sec @ 110% (110w) 85-90 rpm
  • Rest 30 sec @ 50% (50w)
• 5 min @ 50% (50w) 80-85 rpm
• 5X
  • 40 sec @ 110% (110w) 85-90 rpm
  • Rest 30 sec @ 50% (50w)
• 40 sec @ 110% (110w) 80-85 rpm
• 30 sec @ 50% (50w) 85-90 rpm
• Rest 5 min @ 50% (50w)
• 4X
  • 40 sec @ 110% (110w) 85-90 rpm
  • Rest 30 sec @ 50% (50w)
• 40 sec @ 110% (110w) 80-85 rpm
• 30 sec @ 50% (50w) 85-90 rpm
• Rest 40 sec @ 110% (110w)
• 30 sec @ 50% (50w) 85-90 rpm
• Rest 5 min @ 50% (50w)
• 3X
  • 40 sec @ 110% (110w) 85-90 rpm
  • Rest 30 sec @ 50% (50w)
• Cool down 40 sec @ 110% (110w) 75-85 rpm
• 30 sec @ 50% (50w)
• 40 sec @ 110% (110w)
• 30 sec @ 50% (50w)
• 7 min @ 33% (33w)