Grundlage_mit_4x4min_30_30_VO2max_GA (1)

• Cycling
• 1h 28mTime
• 76Stress
• 0.72Intensity
• 15Popularity

About this workout

This workout features the classic 4x4 VO2 max intervals, pushing your limits with 30 seconds at 128% FTP followed by brief recoveries, ideal for developing raw sprinting power and lactate tolerance. Perfect for those looking to build the kick needed to close gaps during intense group rides or race scenarios.

Workout structure

• 30 min @ 59% (59w)
• 4X
  • 30 sec @ 128% (128w)
  • 30 sec @ 55% (55w)
• 8 min @ 60% (60w)
• 4X
  • 30 sec @ 128% (128w)
  • 30 sec @ 60% (60w)
• 8 min @ 60% (60w)
• 4X
  • 30 sec @ 128% (128w)
  • 30 sec @ 60% (60w)
• 8 min @ 60% (60w)
• 4X
  • 30 sec @ 128% (128w)
  • 30 sec @ 60% (60w)
• 18 min @ 55% (55w)