VO2 Max

• Cycling
• 1h 1mTime
• 73Stress
• 0.85Intensity
• 40Popularity

About this workout

This VO2 max workout features the demanding 4x4 protocol, pushing your limits with 3 sets of 4×60 seconds at 120% FTP, perfect for building the aerobic ceiling you need for climbs and race efforts. It's a powerful session to enhance your capacity when the road gets steep or the pace picks up in a group ride.

Workout structure

• Warm-Up 7 min @ 45% (45w)
• 7 min @ 65% (65w)
• Cooldown 1 min @ 120% (120w)
• 4X
  • 1 min @ 55% (55w)
  • 1 min @ 120% (120w)
• 1 min @ 55% (55w)
• 4 min @ 55% (55w)
• 4X
  • 1 min @ 120% (120w)
  • 1 min @ 55% (55w)
• 1 min @ 120% (120w)
• 5 min @ 55% (55w)
• 4X
  • 1 min @ 120% (120w)
  • 1 min @ 55% (55w)
• 1 min @ 120% (120w)
• 5 min @ 65% (65w)
• 5 min @ 55% (55w)