TR - Pope VO2Max

• Cycling
• 1hTime
• 65Stress
• 0.81Intensity
• 50Popularity

About this workout

The TR - Pope VO2Max workout features classic 4x4 VO2 max intervals that crank your aerobic ceiling up a notch, pushing your limits with short bursts at 120% FTP. Perfect for building the capacity needed when the road kicks up or during intense race scenarios, this session is key for cyclists looking to boost their high-end power.

Workout structure

• Warm-Up 2 min @ 52% (52w)
• 2 min @ 70% (70w)
• Cooldown 30 sec @ 110% (110w)
• 1 min @ 40% (40w)
• 30 sec @ 115% (115w)
• 1 min @ 40% (40w)
• 30 sec @ 120% (120w)
• 4:30 min @ 40% (40w)
• 4X
  • 1 min @ 110% (110w)
  • 2 min @ 40% (40w)
• 1 min @ 110% (110w)
• 3:20 min @ 30% (30w)
• 4X
  • 1 min @ 120% (120w)
  • 1:45 min @ 40% (40w)
• 1 min @ 120% (120w)
• 3:20 min @ 30% (30w)
• 4X
  • 1 min @ 120% (120w)
  • 2 min @ 40% (40w)
• 1 min @ 120% (120w)
• 3:20 min @ 40-30% (40-30w)