VO2 max 3x4 optimized intervals

• Cycling
• 1h 21mTime
• 87Stress
• 0.80Intensity
• 20Popularity

About this workout

This workout features three brutal 4-minute intervals at 119% FTP, designed to push your aerobic ceiling while building your capacity for when the road kicks up. Perfect for adding intensity to your training week, it’s a classic choice for cyclists aiming to boost their performance in group rides or time trials.

Workout structure

• 10 min @ 44% (44w)
• 10 min @ 59% (59w)
• 5 min @ 70% (70w)
• 3X
  • 4:20 min @ 119% (119w)
  • Rest 4:20 min @ 55% (55w)
• 20 min @ 66% (66w)
• 10 min @ 44% (44w)