VO2Max

long and hard

  • Cycling
  • 2h 36mTime
  • 229Stress
  • 0.94Intensity
  • 20Popularity

About this workout

This VO2 max workout, featuring 4 sets of 4-minute intervals at 115% FTP, will push your limits and build your aerobic ceiling—perfect for those race kicks when the pace heats up. Incorporate this savage session into your training to boost endurance and speed for your next long and hard group ride.

Cepheus

Workout structure

  • Warmup 5 min @ 60% (60w) 70-80 rpm
  • Warmup 30 sec @ 120% (120w) 85 rpm
  • Warmup 2:30 min @ 60% (60w) 80 rpm
  • 4X
    • 1_1 4 min @ 115% (115w) 80 rpm
    • Rest 4 min @ 60% (60w)
  • 5 min @ 60% (60w) 80 rpm
  • 4X
    • 1_2 4 min @ 115% (115w) 80 rpm
    • Rest 4 min @ 60% (60w)
  • 5 min @ 60% (60w) 80 rpm
  • 4X
    • 1_3 4 min @ 115% (115w) 80 rpm
    • Rest 4 min @ 60% (60w)
  • 5 min @ 60% (60w) 80 rpm
  • 4X
    • 1_4 4 min @ 115% (115w) 80 rpm
    • Rest 4 min @ 60% (60w)
  • 5 min @ 60% (60w) 80 rpm