Anaerobic

VO2 4 x 4 115FTP et 4x40 40 150 FTP

  • Cycling
  • 2h 0mTime
  • 152Stress
  • 0.87Intensity
  • 20Popularity

About this workout

This brutal VO2 workout features four sets of 4 x 40 seconds at 150% FTP, designed to push your anaerobic limits and build the kick needed to close gaps or punch through in a sprint. Perfect for race day preparation, it hammers your lactate tolerance while ensuring you're ready for those gnarly efforts when the pace really ramps up.

dofral

Workout structure

  • 30 min @ 50% (50w)
  • 4 min @ 115% (115w)
  • Rest 2:30 min @ 40% (40w)
  • 4X
    • Rest 40 sec @ 150% (150w)
    • Rest 40 sec @ 40% (40w)
  • 10 min @ 50% (50w)
  • 4 min @ 115% (115w)
  • Rest 2:30 min @ 40% (40w)
  • 4X
    • 40 sec @ 150% (150w)
    • Rest 40 sec @ 40% (40w)
  • Rest 10 min @ 50% (50w)
  • 4 min @ 115% (115w)
  • Rest 2:30 min @ 40% (40w)
  • 4X
    • 40 sec @ 150% (150w)
    • Rest 40 sec @ 40% (40w)
  • 10 min @ 50% (50w)
  • 4 min @ 115% (115w)
  • Rest 2:30 min @ 40% (40w)
  • 4X
    • 40 sec @ 150% (150w)
    • Rest 40 sec @ 40% (40w)
  • 10 min @ 50% (50w)
  • 2:40 min @ 50% (50w)