VO2 Max (4x4min@120%/110%) plus sweat(92%)

• Cycling
• 1h 29mTime
• 111Stress
• 0.86Intensity
• 40Popularity

About this workout

This VO2 Max workout features a classic 4x4 structure, pushing your limits with 3-minute intervals at 111% FTP to elevate your aerobic ceiling. Perfect for building the capacity you'll need when the road kicks up during races or hard group rides, it balances intensity with recovery to maximize your performance gains.

Workout structure

• 7 min @ 60% (60w)
• 3 min @ 80% (80w)
• 1 min @ 60% (60w)
• 45 sec @ 112% (112w)
• Rest 1 min @ 60% (60w)
• 4 min @ 60% (60w)
• 3X
  • Rest 1 min @ 122% (122w)
  • 3 min @ 111% (111w)
  • Rest 4 min @ 63% (63w)
• 1 min @ 122% (122w)
• Rest 3 min @ 111% (111w)
• 5 min @ 55% (55w)
• 10 min @ 60% (60w)
• 20 min @ 92% (92w)
• 10 min @ 56% (56w)