Polarized WK4-1 HIT (30/15) x 6 min X 3

• Cycling
• 59mTime
• 69Stress
• 0.83Intensity
• 321Popularity

About this workout

This VO2 max workout is a gnarly test of your aerobic ceiling, featuring 4 sets of 6 x 30-second efforts at 120% FTP that push you to your limits. Perfect for those looking to raise their top-end power for competitive group rides or intense race scenarios, this session will leave you gasping but stronger.

Workout structure

• 10 min @ 50% (50w)
• 5 min @ 50-90% (50-90w)
• 3 min @ 100% (100w)
• 2 min @ 50% (50w)
• 6X
  • 30 sec @ 120% (120w)
• 15 sec @ 50% (50w)
• 5X
  • 12 sec @ 50% (50w)
• 3 min @ 50% (50w)
• 6X
  • 27 sec @ 120% (120w)
• 6X
  • 12 sec @ 50% (50w)
• 3 min @ 50% (50w)
• 6X
  • 27 sec @ 120% (120w)
• 6X
  • 12 sec @ 50% (50w)
• 3 min @ 50% (50w)
• 6X
  • 27 sec @ 120% (120w)
• 6X
  • 12 sec @ 50% (50w)
• 15 min @ 50% (50w)