VO2 4x8' 30/30 120%

• Cycling
• 1h 16mTime
• 86Stress
• 0.82Intensity
• 45Popularity

About this workout

This intense VO2 max workout pushes your limits with 4 sets of 8 x 30 seconds at 120% FTP, complemented by brief recoveries to maximize your aerobic capacity. Perfect for building the power you need for those hard climbs or explosive race kicks, this session is a must for serious cyclists looking to elevate their performance.

Workout structure

• 1 min @ 55% (55w)
• 1 min @ 63% (63w)
• 1 min @ 70% (70w)
• 1 min @ 78% (78w)
• 1 min @ 85% (85w)
• 2X
  • 1 min @ 50% (50w)
  • 20 sec @ 135% (135w)
• Rest 1 min @ 50% (50w)
• 3 min @ 66% (66w)
• Rest 3 min @ 70% (70w)
• 3 min @ 74% (74w)
• Rest 3 min @ 78% (78w)
• 8X
  • 30 sec @ 120% (120w)
  • Rest 30 sec @ 50% (50w)
• 4 min @ 66% (66w)
• 8X
  • 30 sec @ 120% (120w)
  • Rest 30 sec @ 50% (50w)
• 4 min @ 66% (66w)
• 8X
  • 30 sec @ 120% (120w)
  • Rest 30 sec @ 50% (50w)
• 4 min @ 66% (66w)
• 8X
  • 30 sec @ 120% (120w)
  • Rest 30 sec @ 50% (50w)
• 3 min @ 78% (78w)
• 3 min @ 74% (74w)
• 3 min @ 70% (70w)
• 3 min @ 66% (66w)