VO2Max

VO2 8x4

  • Cycling
  • 1h 15mTime
  • 97Stress
  • 0.88Intensity
  • 26Popularity

About this workout

This VO2 max workout features 3 sets of 2×4 minutes at 109% FTP, designed to push your aerobic ceiling and prepare you for those steep climbs or intense race efforts. Perfect for testing your VO2 capacity, it’s a demanding session that pays off in endurance and speed.

nikolauskbw3

Workout structure

  • 2 min @ 50% (50w)
  • 2 min @ 65% (65w)
  • 1 min @ 80% (80w)
  • 1 min @ 50% (50w)
  • 1 min @ 95% (95w)
  • 1 min @ 50% (50w)
  • 1 min @ 105% (105w)
  • 4 min @ 50% (50w)
  • 4 min @ 105% (105w)
  • 2X
    • 4 min @ 50% (50w)
    • 4 min @ 107% (107w)
  • 2X
    • 4 min @ 50% (50w)
    • 4 min @ 109% (109w)
  • 2X
    • 4 min @ 50% (50w)
    • 4 min @ 107% (107w)
  • 4 min @ 50% (50w)
  • 4 min @ 105% (105w)
  • 2 min @ 50% (50w)