VO2Max

VO2 Max - 4x3 Ramps

  • Cycling
  • 41mTime
  • 53Stress
  • 0.88Intensity
  • 80Popularity

About this workout

This workout features 4x3 minute intervals at 110% FTP, designed to push your aerobic ceiling while replicating the intensity of race efforts or climbs. Perfect for fine-tuning your capacity to handle hard efforts in group rides or time trials, this session will have you breathing hard but reaping significant gains in your overall fitness.

sebo.xtc

Workout structure

  • Warm-Up 5 min @ 40-75% (40-75w)
  • 3X
    • Active 30 sec @ 105% (105w) 105 rpm
    • Rest 30 sec @ 65% (65w) 85 rpm
  • Active 2 min @ 50% (50w) 85 rpm
  • 2X
    • Active 10 sec @ 150% (150w) 110 rpm
    • Rest 50 sec @ 65% (65w) 85 rpm
  • 4X
    • Active 3 min @ 50% (50w) 85 rpm
    • Active 3 min @ 110-120% (110-120w) 95 rpm
  • Cooldown 5 min @ 65-40% (65-40w)