VO2 4x3

• Cycling
• 1h 7mTime
• 77Stress
• 0.83Intensity
• 15Popularity

About this workout

This workout features 4 intervals of 3 minutes at a punishing 116% FTP, designed to raise the top of your aerobic engine and help you push harder when the road kicks up. Perfect for testing your VO2 max and building the capacity needed for intense efforts in races or tough group rides.

Workout structure

• Active 12 min @ 50-100% (50-100w)
• Active 8 min @ 55-70% (55-70w) 97 rpm
• Active 1 min @ 100% (100w) 80-99 rpm
• Active 7 min @ 60% (60w)
• 4X
  • Active 3 min @ 116% (116w)
  • Active 3 min @ 60% (60w)
• Active 15 min @ 60-55% (60-55w)