Vo2 max 30/15s x4

• Cycling
• 1h 1mTime
• 75Stress
• 0.86Intensity
• 246Popularity

About this workout

This workout features 4 sets of 10 × 30 seconds at 120% FTP with short 15-second recoveries, pushing your aerobic ceiling to new heights. Perfect for building your explosive power for those steep climbs or intense group ride efforts, this 4x4 VO2 max session is a real game-changer for your fitness.

Workout structure

• Warm-Up 2 min @ 50% (50w)
• 2 min @ 60% (60w)
• Cooldown 2 min @ 70% (70w)
• 2 min @ 80% (80w)
• 2 min @ 100% (100w)
• 3 min @ 50% (50w)
• 10X
  • 30 sec @ 120% (120w)
  • 15 sec @ 50% (50w)
• 3 min @ 50% (50w)
• 10X
  • 30 sec @ 120% (120w)
  • 15 sec @ 50% (50w)
• 3 min @ 50% (50w)
• 10X
  • 30 sec @ 120% (120w)
  • 15 sec @ 50% (50w)
• 3 min @ 50% (50w)
• 10X
  • 30 sec @ 120% (120w)
  • 15 sec @ 50% (50w)
• 3 min @ 50% (50w)
• 3 min @ 60% (60w)
• 3 min @ 50% (50w)