Hard Start VO2max 4x4'

• Cycling
• 50mTime
• 63Stress
• 0.87Intensity
• 29Popularity

About this workout

Four 4-minute efforts at 110% FTP with equal recovery — a hard-start protocol that raises the top of your aerobic engine. Hits both your sustained power and your capacity for long climbs.

Workout structure

• Active 4 min @ 50% (50w)
• Active 1 min @ 50-72% (50-72w)
• Active 5 min @ 72% (72w)
• Active 1 min @ 72-96% (72-96w)
• Active 2 min @ 96% (96w)
• Active 2 min @ 50% (50w)
• 4X
  • Active 30 sec @ 120% (120w)
  • Active 3:30 min @ 110% (110w)
  • Active 4 min @ 50% (50w)
• Active 3 min @ 70-50% (70-50w)