VO2Max

Crafts 4minute funtastic

  • Cycling
  • 51mTime
  • 70Stress
  • 0.90Intensity
  • 30Popularity

About this workout

Get ready to push your limits with this punishing VO2 max workout featuring 19 hard-hitting 20-second intervals at 109% FTP. Perfect for building your aerobic ceiling, this session will prepare you for those crucial race kicks and intense group ride efforts.

Magda75

Workout structure

  • Recovery 40 sec @ 50% (50w) 90 rpm
  • Recovery 2:13 min @ 55% (55w) 90 rpm
  • Recovery 1:9 min @ 60% (60w) 90 rpm
  • FTP 1:58 min @ 70% (70w) 90 rpm
  • FTP 2 min @ 75% (75w) 100 rpm
  • FTP 1:25 min @ 80% (80w) 100 rpm
  • MAP 33 sec @ 122% (122w) 110 rpm
  • Recovery 1:32 min @ 50% (50w) 90 rpm
  • FTP 1 min @ 70% (70w) 90 rpm
  • FTP 30 sec @ 80% (80w) 100 rpm
  • AC 10 sec @ 132% (132w) 110 rpm
  • Recovery 1 min @ 50% (50w) 90 rpm
  • MAP 4:1 min @ 110% (110w) 100 rpm
  • Recovery 3:1 min @ 50% (50w) 90 rpm
  • MAP 37 sec @ 108% (108w) 100 rpm
  • MAP 35 sec @ 114% (114w) 80 rpm
  • MAP 33 sec @ 108% (108w) 90 rpm
  • MAP 30 sec @ 107% (107w) 110 rpm
  • MAP 17 sec @ 114% (114w) 80 rpm
  • MAP 47 sec @ 116% (116w) 70 rpm
  • MAP 40 sec @ 110% (110w) 60 rpm
  • Recovery 3:2 min @ 50% (50w) 90 rpm
  • MAP 19 sec @ 109% (109w) 80 rpm
  • MAP 1:45 min @ 111% (111w) 80 rpm
  • MAP 20 sec @ 108% (108w) 100 rpm
  • MAP 42 sec @ 112% (112w) 90 rpm
  • MAP 41 sec @ 107% (107w) 80 rpm
  • AC 15 sec @ 120% (120w) 110 rpm
  • Recovery 3:1 min @ 50% (50w) 90 rpm
  • MAP 23 sec @ 108% (108w) 90 rpm
  • MAP 20 sec @ 112% (112w) 100 rpm
  • MAP 15 sec @ 108% (108w) 90 rpm
  • MAP 18 sec @ 112% (112w) 95 rpm
  • MAP 11 sec @ 108% (108w) 90 rpm
  • MAP 22 sec @ 113% (113w) 100 rpm
  • MAP 13 sec @ 108% (108w) 90 rpm
  • MAP 27 sec @ 113% (113w) 100 rpm
  • MAP 13 sec @ 107% (107w) 90 rpm
  • MAP 15 sec @ 120% (120w) 100 rpm
  • FTP 15 sec @ 95% (95w) 90 rpm
  • MAP 54 sec @ 115% (115w) 100 rpm
  • Recovery 3 min @ 50% (50w) 90 rpm
  • MAP 16 sec @ 108% (108w) 70 rpm
  • MAP 11 sec @ 110% (110w) 80 rpm
  • MAP 6 sec @ 108% (108w) 70 rpm
  • MAP 7 sec @ 111% (111w) 80 rpm
  • MAP 18 sec @ 108% (108w) 70 rpm
  • MAP 7 sec @ 112% (112w) 80 rpm
  • MAP 11 sec @ 108% (108w) 70 rpm
  • MAP 6 sec @ 112% (112w) 80 rpm
  • MAP 14 sec @ 108% (108w) 70 rpm
  • MAP 8 sec @ 112% (112w) 80 rpm
  • MAP 18 sec @ 108% (108w) 70 rpm
  • MAP 19 sec @ 112% (112w) 80 rpm
  • MAP 12 sec @ 108% (108w) 70 rpm
  • MAP 8 sec @ 112% (112w) 80 rpm
  • MAP 3 sec @ 108% (108w) 70 rpm
  • MAP 10 sec @ 112% (112w) 80 rpm
  • MAP 43 sec @ 108% (108w) 70 rpm
  • MAP 3 sec @ 112% (112w) 80 rpm
  • MAP 9 sec @ 108% (108w) 70 rpm
  • AC 11 sec @ 130% (130w) 110 rpm
  • Recovery 5 min @ 55% (55w) 90 rpm