Umbral + Vo2Max

• Cycling
• 1h 5mTime
• 86Stress
• 0.89Intensity
• 15Popularity

About this workout

This VO2 max workout features the challenging 4x4 format, pushing your limits with 90-second efforts at 119.8% FTP, perfect for improving your aerobic ceiling for when the road kicks up. It’s a solid choice for building the power needed to crush group rides or tackle tough climbs.

Workout structure

• 1 min @ 50% (50w)
• 1 min @ 60% (60w)
• 1 min @ 70% (70w)
• 1 min @ 80% (80w)
• 1 min @ 90% (90w)
• 3 min @ 50% (50w)
• 4X
  • 1:30 min @ 120% (120w)
  • 2 min @ 60% (60w)
• 1:30 min @ 120% (120w)
• 5 min @ 50% (50w)
• 4X
  • 1:30 min @ 120% (120w)
  • 2 min @ 60% (60w)
• 1:30 min @ 120% (120w)
• 5 min @ 50% (50w)
• 3X
  • 1 min @ 120% (120w)
  • 2 min @ 60% (60w)
• 1 min @ 120% (120w)
• 2 min @ 50% (50w)
• 4 min @ 50% (50w)