TR_Barkol; VO2 Max 5.4

• Cycling
• 1hTime
• 72Stress
• 0.85Intensity
• 70Popularity

About this workout

This VO2 max workout features a classic 3 × 3 min effort at 109% FTP, pushing your limits to build the aerobic ceiling you need for when the road kicks up. Perfect for those looking to improve their performance in group rides or time trials, this session is a solid addition to your training toolkit alongside protocols like the Norwegian 4x4.

Workout structure

• 4 min @ 50% (50w)
• 4 min @ 72% (72w)
• 3 min @ 96% (96w)
• 3:50 min @ 45% (45w)
• 3X
  • 2:35 min @ 109% (109w)
  • 45 sec @ 40% (40w)
  • 2:35 min @ 109% (109w)
  • 5:30 min @ 40% (40w)
• 2:35 min @ 109% (109w)
• 45 sec @ 40% (40w)
• 2:35 min @ 109% (109w)
• 2:30 min @ 40% (40w)
• 2:30 min @ 35% (35w)