Improve Your VO2 Max

• Cycling
• 45mTime
• 63Stress
• 0.92Intensity
• 160Popularity

About this workout

This workout features a classic 4x4 VO2 max protocol, with 3-minute intervals at 105% FTP that push your aerobic ceiling to new heights. Perfect for when the road kicks up or you need that extra punch in a race, this session develops your capacity for sustained power and improves your performance in critical moments.

Workout structure

• 3 min @ 55% (55w)
• 3 min @ 75% (75w)
• 2 min @ 90% (90w)
• 1 min @ 105% (105w)
• 1 min @ 55% (55w)
• 1 min @ 120% (120w)
• 3X
  • 1 min @ 55% (55w)
  • 30 sec @ 120% (120w)
  • 2:30 min @ 105% (105w)
  • 2 min @ 90% (90w)
• 1 min @ 55% (55w)
• 1 min @ 120% (120w)
• 2 min @ 105% (105w)
• 2 min @ 90% (90w)
• 2 min @ 55% (55w)
• 2 min @ 120% (120w)
• 6 min @ 55% (55w)