L5 - 4x4min.

• Cycling
• 1h 20mTime
• 83Stress
• 0.79Intensity
• 30Popularity

About this workout

This classic 4x4min VO2 max workout pushes your limits with three hard efforts at 107% FTP, perfect for building your aerobic ceiling and enhancing your performance for climbs or breakaways. Incorporate this into your training to improve your capacity when the road gets steep or the pace heats up.

Workout structure

• Active 1 min @ 45% (45w)
• Active 1 min @ 54% (54w)
• Active 2:30 min @ 60% (60w)
• Active 6 min @ 62% (62w)
• Active 30 sec @ 88% (88w)
• Active 1 min @ 60% (60w)
• Active 2 min @ 62% (62w)
• Active 30 sec @ 93% (93w)
• Active 3 min @ 62% (62w)
• 3X
  • Active 4 min @ 107% (107w)
  • Rest 3 min @ 50% (50w)
• Active 4 min @ 107% (107w)
• Rest 1:15 min @ 45% (45w)
• Active 1 min @ 54% (54w)
• Active 1:15 min @ 57% (57w)
• Active 17:30 min @ 62% (62w)
• Active 2 min @ 90% (90w)
• Rest 2 min @ 92% (92w)
• Active 1 min @ 50% (50w)
• Active 7 min @ 62% (62w)
• Active 2 min @ 57% (57w)
• Active 1 min @ 54% (54w)
• Active 1:30 min @ 45% (45w)