VO2 Max - 3x4 Tabata Style

• Cycling
• 40mTime
• 41Stress
• 0.78Intensity
• 245Popularity

About this workout

This VO2 max workout features a high-intensity 3x4 Tabata style set that pushes your aerobic ceiling with short, hard efforts designed to simulate the demands of a race or intense group ride. Perfect for developing the capacity needed when the road kicks up or you're chasing down a breakaway, this session will leave your lungs burning and your legs ready for more.

Workout structure

• Warm-Up 5 min @ 40-75% (40-75w)
• 3X
  • 30 sec @ 105% (105w)
  • 30 sec @ 65% (65w)
• Active 2 min @ 50% (50w)
• 2X
  • 10 sec @ 150% (150w)
  • 50 sec @ 65% (65w)
• Active 3 min @ 50% (50w)
• 8X
  • 20 sec @ 119% (119w)
  • 10 sec @ 50% (50w)
• Active 4 min @ 55% (55w)
• 8X
  • 20 sec @ 119% (119w)
  • 10 sec @ 50% (50w)
• Active 4 min @ 55% (55w)
• 8X
  • 20 sec @ 119% (119w)
  • 10 sec @ 50% (50w)
• Cooldown 5 min @ 65-40% (65-40w)