VO2 max 20ON/40OFF

• Cycling
• 1h 27mTime
• 75Stress
• 0.72Intensity
• 125Popularity

About this workout

This workout features the classic 4x4 VO2 max intervals, pushing your limits with 20 seconds at a punishing 143% FTP followed by 40 seconds of recovery. It's perfect for building the kick needed to close gaps during races and boosting your raw sprinting power when the pace heats up.

Workout structure

• 5 min @ 50% (50w)
• 5 min @ 60% (60w)
• 10 min @ 70% (70w)
• 5 min @ 60% (60w)
• 5 min @ 65% (65w)
• 10 min @ 75% (75w)
• 2 min @ 55% (55w)
• 3 min @ 60% (60w)
• 6X
  • 20 sec @ 143% (143w)
  • Rest 40 sec @ 70% (70w)
• 5 min @ 50% (50w)
• 5 min @ 65% (65w)
• 6X
  • 20 sec @ 143% (143w)
  • Rest 40 sec @ 70% (70w)
• 5 min @ 50% (50w)
• 5 min @ 60% (60w)
• 5 min @ 50% (50w)
• 5 min @ 40% (40w)