VO2Max

TR Haw 4x5@112

  • Cycling
  • 1h 30mTime
  • 99Stress
  • 0.81Intensity
  • 15Popularity

About this workout

The TR Haw 4x5 workout is a powerful VO2 max session that pushes you to hold 112% of your FTP for 5 minutes at a time, making it ideal for building your aerobic ceiling and preparing for those steep climbs or race kicks. Incorporate this classic interval workout into your training to enhance your capacity and sustain higher efforts when it counts.

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Workout structure

  • 5 min @ 50% (50w)
  • 5 min @ 75% (75w)
  • 3 min @ 100% (100w)
  • 6 min @ 40% (40w)
  • 3X
    • 5 min @ 112% (112w)
    • Rest 7 min @ 40% (40w)
  • 5 min @ 112% (112w)
  • 18 min @ 60% (60w)
  • 12 min @ 60-45% (60-45w)