Matt +4

• Cycling
• 1h 30mTime
• 114Stress
• 0.87Intensity
• 125Popularity

About this workout

Matt +4 is a classic VO2 max workout, featuring three sets of 2x3 minute efforts at 115% FTP, perfect for boosting your aerobic ceiling and preparing you for those steep climbs and fierce race kicks. This structured session is ideal for pushing your limits while still allowing for recovery, making it a staple for serious cyclists looking to enhance their performance.

Workout structure

• 3 min @ 50% (50w)
• 3 min @ 65% (65w)
• 20 sec @ 115% (115w)
• 20 sec @ 40% (40w)
• 30 sec @ 115% (115w)
• 30 sec @ 40% (40w)
• 40 sec @ 115% (115w)
• 40 sec @ 40% (40w)
• 50 sec @ 115% (115w)
• 2:10 min @ 40% (40w)
• 2X
  • 3 min @ 115% (115w)
  • 4 min @ 40% (40w)
• 3 min @ 115% (115w)
• 6 min @ 50% (50w)
• 2X
  • 3 min @ 115% (115w)
  • 4 min @ 40% (40w)
• 3 min @ 115% (115w)
• 6 min @ 50% (50w)
• 2X
  • 3 min @ 115% (115w)
  • 4 min @ 40% (40w)
• 3 min @ 115% (115w)
• 12 min @ 65% (65w)
• 3 min @ 65-40% (65-40w)