Single - VO2max Development

• Cycling
• 1h 0mTime
• 75Stress
• 0.86Intensity
• 105Popularity

About this workout

This VO2max workout features 2 intervals of 3 minutes at 108% FTP, designed to push your aerobic ceiling and boost your performance for when the road kicks up or during intense race efforts. A solid addition to your training routine, it complements classic protocols like the Norwegian 4×4 for those looking to enhance their top-end power.

Workout structure

• Warm-Up 6 min @ 45-70% (45-70w)
• 1 min @ 50% (50w)
• Cooldown 1 min @ 109% (109w)
• 2 min @ 50% (50w)
• 4 min @ 90% (90w)
• 3 min @ 50% (50w)
• 2X
  • 2 min @ 108% (108w)
  • 2 min @ 60% (60w)
• 3 min @ 50% (50w)
• 2X
  • 3 min @ 108% (108w)
  • 1:30 min @ 60% (60w)
• 3:30 min @ 50% (50w)
• 4 min @ 108% (108w)
• 5 min @ 50% (50w)
• 5 min @ 105-120% (105-120w)
• 1 min @ 50% (50w)
• 5 min @ 65-45% (65-45w)