VO2Max

L5 - 4x4min.

  • Cycling
  • 1h 41mTime
  • 97Stress
  • 0.76Intensity
  • 30Popularity

About this workout

This classic 4x4min VO2 max workout pushes your limits with three sets of 4-minute efforts at 107% FTP, helping you develop your aerobic ceiling for those tough climbs or sprint finishes. Ideal for building the capacity needed to stay competitive in group rides or time trials, it’s a must-do for any cyclist looking to boost their high-end fitness.

Aldo Rickenbach

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 38:30 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)