test 8 min

• Cycling
• 1hTime
• 67Stress
• 0.82Intensity
• 15Popularity

About this workout

This intense VO2 max workout features short bursts of maximum effort with brief recoveries, perfect for pushing your limits like during a ramp test or 20-minute FTP test. Use it to elevate your aerobic capacity and prepare for those challenging climbs or sprints in races.

Workout structure

• Warm-Up 5 min @ 50% (50w)
• 1 min @ 60% (60w)
• Cooldown 1 min @ 70% (70w)
• 1 min @ 75% (75w)
• 1 min @ 80% (80w)
• 1 min @ 85% (85w)
• 1 min @ 90% (90w)
• 1 min @ 95% (95w)
• 1 min @ 100% (100w)
• 4 min @ 40% (40w)
• 4X
  • 5 sec @ 200% (200w)
  • 55 sec @ 40% (40w)
• 4 min @ 40% (40w)
• 8 min @ 120% (120w)
• 8 min @ 55% (55w)
• 15 min @ 76% (76w)
• 4 min @ 55% (55w)