Anaerobic

VO2 max 4x(3' al 90%P5 + 3' rec)

  • Cycling
  • 1hTime
  • 69Stress
  • 0.83Intensity
  • 31Popularity

About this workout

This VO2 max workout features a demanding 4x(3' at 110% FTP) main set with short recoveries to push your aerobic ceiling and lactate tolerance. Perfect for upping your pace in critical moments like breakaways or chasing down rivals, it's a classic addition to any intense training block.

Carlos Casado

Workout structure

  • Warm-Up 5 min @ 55% (55w)
  • 1 min @ 60% (60w)
  • Cooldown 1 min @ 70% (70w)
  • 1 min @ 75% (75w)
  • 1 min @ 80% (80w)
  • 1 min @ 85% (85w)
  • 1 min @ 90% (90w)
  • 1 min @ 95% (95w)
  • 1 min @ 100% (100w)
  • 2 min @ 55% (55w)
  • 3X
    • 5 sec @ 200% (200w)
    • 55 sec @ 40% (40w)
  • 5 sec @ 200% (200w)
  • 2 min @ 55% (55w)
  • 4X
    • 3 min @ 110% (110w)
    • 3 min @ 55% (55w)
  • 12 min @ 80% (80w)
  • 3:55 min @ 55% (55w)