VO2Max

HIT 5x4@110%

  • Cycling
  • 56mTime
  • 80Stress
  • 0.93Intensity
  • 40Popularity

About this workout

This high-intensity workout features 5 sets of 4 minutes at 115% FTP, pushing your VO2 max to new heights and simulating the demands of race kicks and breakaways. Perfect for boosting your aerobic ceiling, this session will set you up for success in both group rides and solo efforts.

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Workout structure

  • 5 min @ 40-70% (40-70w)
  • 30 sec @ 90% (90w) 100 rpm
  • Rest 30 sec @ 60% (60w)
  • 3 min @ 90-130% (90-130w)
  • Rest 2 min @ 50% (50w)
  • 5X
    • 4 min @ 115% (115w)
    • Rest 4 min @ 50% (50w)
  • 5 min @ 70-40% (70-40w)