HIIT 2 : 120% 3x4'

• Cycling
• 45mTime
• 61Stress
• 0.90Intensity
• 31Popularity

About this workout

This VO2 max workout features three brutal 4-minute efforts at 120% FTP, pushing your aerobic ceiling while allowing for recovery in between. Perfect for those looking to enhance their kick for group rides or race-day sprints, it’s a time-efficient way to boost your performance without the fatigue of longer intervals.

Workout structure

• Warm-Up 10 min @ 45-80% (45-80w)
• 2 min @ 55% (55w)
• Cooldown 1 min @ 135% (135w)
• 2 min @ 55% (55w)
• 4 min @ 120% (120w)
• 4 min @ 50% (50w)
• 4 min @ 120% (120w)
• 4 min @ 50-45% (50-45w)
• 4 min @ 120% (120w)
• 10 min @ 55-45% (55-45w)