VO2Max

VO2 Max - 5 x 4:4

  • Cycling
  • 52mTime
  • 79Stress
  • 0.95Intensity
  • 90Popularity

About this workout

This VO2 Max workout features 2 sets of 4 minutes at 120% FTP, pushing your aerobic ceiling while maximizing your capacity for those steep climbs and race kicks. Perfect for cyclists looking to boost their performance in high-intensity efforts or group ride sprints, this session is a must for serious training plans.

Gopher

Workout structure

  • Warm-Up 5 min @ 30-80% (30-80w)
  • Warm-Up 1 min @ 50% (50w)
  • Work 30 sec @ 100% (100w) 110 rpm
  • Rest 1 min @ 50% (50w) 75 rpm
  • Work 30 sec @ 110% (110w) 110 rpm
  • Rest 1 min @ 50% (50w) 75 rpm
  • Work 30 sec @ 120% (120w) 110 rpm
  • Rest 2 min @ 50% (50w) 75 rpm
  • Work 4 min @ 120% (120w) 90 rpm
  • Rest 4 min @ 50% (50w) 80 rpm
  • 2X
    • Work 4 min @ 120% (120w) 90 rpm
    • Rest 4 min @ 50% (50w) 75 rpm
  • Work 4 min @ 120% (120w) 90 rpm
  • Cool-down 4 min @ 50% (50w) 75 rpm
  • 4 min @ 120% (120w)
  • 5 min @ 50-30% (50-30w)