VO2Max

VO2 Max 5X4 @111% with 5' recovery to complete all 4 internals

  • Cycling
  • 1h 3mTime
  • 73Stress
  • 0.83Intensity
  • 15Popularity

About this workout

This VO2 Max workout features 4 minutes at 111% FTP, pushing your aerobic ceiling while giving you the capacity needed for those steep climbs or spirited group ride efforts. It's a classic 4x4 format that builds raw power and endurance essential for racing or tackling challenging intervals.

Phantom21

Workout structure

  • Active 3 min @ 50% (50w)
  • Active 3 min @ 65% (65w)
  • Active 1 min @ 100% (100w)
  • Active 1 min @ 50% (50w)
  • Active 1 min @ 110% (110w)
  • Active 1 min @ 50% (50w)
  • Active 1 min @ 115% (115w)
  • 4X
    • Active 5 min @ 50% (50w)
    • Active 4 min @ 111% (111w)
  • Active 16 min @ 60-40% (60-40w)