PYR VO2max

• Cycling
• 1h 18mTime
• 122Stress
• 0.97Intensity
• 366Popularity

About this workout

This PYR VO2max workout features hard-hitting intervals of 30 seconds at 100% FTP, perfect for pushing your limits and raising your aerobic ceiling, ideal for when the road steepens. Incorporate this classic 4x4 VO2max protocol into your training for explosive power and endurance, making it a staple for serious cyclists targeting race-day performance.

Workout structure

• 3 min @ 65% (65w)
• 4 min @ 75% (75w)
• 3X
  • 30 sec @ 100% (100w)
  • 30 sec @ 75% (75w)
• 1 min @ 55% (55w)
• 1 min @ 124% (124w)
• 1 min @ 55% (55w)
• 2 min @ 119% (119w)
• 1:30 min @ 55% (55w)
• 3 min @ 117% (117w)
• 2 min @ 55% (55w)
• 4 min @ 114% (114w)
• 2 min @ 55% (55w)
• 3 min @ 117% (117w)
• 2 min @ 55% (55w)
• 2 min @ 119% (119w)
• 1:30 min @ 55% (55w)
• 1 min @ 124% (124w)
• 7 min @ 55% (55w)
• 1 min @ 124% (124w)
• 1 min @ 55% (55w)
• 2 min @ 119% (119w)
• 1:30 min @ 55% (55w)
• 3 min @ 117% (117w)
• 2 min @ 55% (55w)
• 4 min @ 114% (114w)
• 2 min @ 55% (55w)
• 3 min @ 117% (117w)
• 2 min @ 55% (55w)
• 2 min @ 119% (119w)
• 1:30 min @ 55% (55w)
• 1 min @ 124% (124w)
• 8 min @ 55% (55w)