Openers 4x5 3 4 x 1 3 25x20sx30s
- Cycling
- 1h 30mTime
- 73Stress
- 0.69Intensity
- 15Popularity
About this workout
This VO2 max workout features 4 sets of 5-minute intervals at 85% FTP, designed to push your aerobic ceiling and improve your capacity for those tough climbs or race surges. It's an ideal session for honing your effort during group rides or time trials, ensuring you're ready to respond when the pace picks up.
Workout structure
- 4X
- 3 min @ 41% (41w)
- 5 min @ 85% (85w)
- 3 min @ 41% (41w)
- 5 min @ 41% (41w)
- 5X
- 1 min @ 92% (92w)
- 3 min @ 41% (41w)
- 5 min @ 41% (41w)
- 20 sec @ 113% (113w)
- 30 sec @ 41% (41w)
- 20 sec @ 113% (113w)
- 2X
- 30 sec @ 41% (41w)
- 20 sec @ 113% (113w)
- 30 sec @ 41% (41w)
- 20 sec @ 113% (113w)
- 2X
- 30 sec @ 41% (41w)
- 20 sec @ 113% (113w)
- 30 sec @ 41% (41w)
- 20 sec @ 113% (113w)
- 2X
- 30 sec @ 41% (41w)
- 20 sec @ 113% (113w)
- 30 sec @ 41% (41w)
- 20 sec @ 113% (113w)
- 2X
- 30 sec @ 41% (41w)
- 20 sec @ 113% (113w)
- 30 sec @ 41% (41w)
- 20 sec @ 113% (113w)
- 2X
- 30 sec @ 41% (41w)
- 20 sec @ 113% (113w)
- 30 sec @ 41% (41w)
- 20 sec @ 113% (113w)
- 2X
- 30 sec @ 41% (41w)
- 20 sec @ 113% (113w)
- 30 sec @ 41% (41w)
- 20 sec @ 113% (113w)
- 2X
- 30 sec @ 41% (41w)
- 20 sec @ 113% (113w)
- 30 sec @ 41% (41w)
- 20 sec @ 113% (113w)
- 2X
- 30 sec @ 41% (41w)
- 20 sec @ 113% (113w)
- 30 sec @ 41% (41w)
- 5 min @ 41% (41w)