VO2Max

Spencer -4

  • Cycling
  • 45mTime
  • 61Stress
  • 0.90Intensity
  • 50Popularity

About this workout

Spencer -4 features a challenging main set of 3x3 minutes at 120% FTP, designed to push your aerobic ceiling and enhance your capacity for when the road kicks up. Perfect for building the power needed in breakaways or tackling steep climbs, this workout is a staple for serious cyclists aiming to boost their VO2 max.

SooMK

Workout structure

  • 4 min @ 50% (50w)
  • 3 min @ 60% (60w)
  • 3 min @ 70% (70w)
  • 1 min @ 110% (110w)
  • 1 min @ 40% (40w)
  • 1 min @ 115% (115w)
  • 1 min @ 40% (40w)
  • 1 min @ 120% (120w)
  • 2 min @ 40% (40w)
  • 3X
    • 3 min @ 120% (120w)
    • 4 min @ 40% (40w)
  • 3 min @ 120% (120w)
  • 4 min @ 40-30% (40-30w)