anaerobic

Day 13 – VO2Max

  • Cycling
  • 1h 33mTime
  • 118Stress
  • 0.87Intensity
  • 255Popularity

About this workout

This intense 4x4 VO2Max workout pushes your limits with four minutes at 115% FTP, perfect for developing the top-end punch needed for race kicks and closing gaps in group rides. It’s a day trainer staple for cyclists looking to enhance raw sprinting power and lactate tolerance without sacrificing recovery.

Danilo Caforio

Workout structure

  • 5 min @ 35% (35w)
  • 5 min @ 40% (40w)
  • 5 min @ 45% (45w)
  • 4X
    • 4 min @ 115% (115w)
    • 4 min @ 50% (50w)
  • 3 min @ 40% (40w)
  • 3X
    • 2:30 min @ 125% (125w)
    • 4 min @ 50% (50w)
  • 3 min @ 40% (40w)
  • 1 min @ 150% (150w)
  • 20 min @ 30% (30w)