V02 Max Sprints 3x(4x1:30)

• Cycling
• 1h 22mTime
• 102Stress
• 0.86Intensity
• 20Popularity

About this workout

This workout features a series of intense VO2 max sprints, targeting your aerobic ceiling with multiple 90-second efforts at 120% FTP. Perfect for preparing for race kicks or pushing through tough climbs, this session builds your top-end capacity while keeping recovery manageable.

Workout structure

• 5 min @ 45-50% (45-50w)
• 20 sec @ 85% (85w)
• 5 min @ 50-65% (50-65w)
• 10 sec @ 100% (100w)
• 4 min @ 65-75% (65-75w)
• 10 sec @ 115% (115w)
• 1 min @ 70% (70w)
• 4X
  • 1:30 min @ 120% (120w)
  • 1:30 min @ 50% (50w)
• 10 min @ 72% (72w)
• 4X
  • 1:30 min @ 120% (120w)
  • 1:30 min @ 50% (50w)
• 10 min @ 72% (72w)
• 3X
  • 1:30 min @ 120% (120w)
  • 1:30 min @ 50% (50w)
• 1:30 min @ 120% (120w)
• 12 min @ 90-50% (90-50w)