VO2 5X4

• Cycling
• 1hTime
• 76Stress
• 0.87Intensity
• 15Popularity

About this workout

This VO2 max workout focuses on 5 intervals of 60 seconds at 118% FTP, pushing your aerobic ceiling and preparing you for those tough climbs or sprint finishes. A great option for building capacity in preparation for time trials or high-intensity group rides, it’s a solid test to gauge your VO2 performance.

Workout structure

• 8 min @ 55% (55w)
• 6 min @ 55-100% (55-100w)
• 2X
  • 2 min @ 55% (55w)
  • 1 min @ 118% (118w)
• 2 min @ 55% (55w)
• 4 min @ 118-108% (118-108w)
• 4 min @ 55% (55w)
• 4 min @ 108-118% (108-118w)
• 4 min @ 55% (55w)
• 4 min @ 118-108% (118-108w)
• 4 min @ 55% (55w)
• 4 min @ 108-118% (108-118w)
• 10 min @ 55% (55w)