Pol WK4-1 HIT (30/15) x 6 x3

• Cycling
• 49mTime
• 61Stress
• 0.86Intensity
• 1,181Popularity

About this workout

Push your limits with this VO2 max workout featuring 30 seconds at 120% FTP followed by 15 seconds of recovery, perfect for building your aerobic ceiling for those demanding climbs and race kicks. Ideal for hard mid-week sessions, this structure will leave you gasping but ready to tackle your next challenge.

Workout structure

• 5 min @ 50% (50w)
• 5 min @ 50-90% (50-90w)
• 3 min @ 100% (100w)
• 2 min @ 50% (50w)
• 10X
  • 30 sec @ 120% (120w)
  • Rest 15 sec @ 50% (50w)
• 3 min @ 50% (50w)
• 8X
  • 30 sec @ 120% (120w)
  • Rest 15 sec @ 50% (50w)
• 2X
  • Rest 15 sec @ 50% (50w)
  • 30 sec @ 120% (120w)
• Rest 15 sec @ 50% (50w)
• 3 min @ 50% (50w)
• 9X
  • 30 sec @ 120% (120w)
  • Rest 15 sec @ 50% (50w)
• Rest 15 sec @ 50% (50w)
• Rest 30 sec @ 120% (120w)
• Rest 15 sec @ 50% (50w)
• 5 min @ 50% (50w)