vo2 max burst

• Cycling
• 1h 10mTime
• 110Stress
• 0.97Intensity
• 90Popularity

About this workout

This VO2 max workout features intense bursts of effort with 30-second intervals at 120% FTP, perfect for raising your aerobic ceiling and preparing for those all-out efforts in races or during tough climbs. Ideal for cyclists looking to replicate the benefits of classic 4x4 VO2 max protocols, it’s a punishing but rewarding addition to your training regimen.

Workout structure

• 10 min @ 40-70% (40-70w)
• 1 min @ 100% (100w)
• 1 min @ 50% (50w)
• 30 sec @ 120% (120w)
• 5 min @ 60% (60w)
• 14X
  • 30 sec @ 120% (120w)
  • 15 sec @ 50% (50w)
• 5 min @ 60% (60w)
• 14X
  • 30 sec @ 120% (120w)
  • 15 sec @ 50% (50w)
• 5 min @ 60% (60w)
• 14X
  • 30 sec @ 120% (120w)
  • 15 sec @ 50% (50w)
• 5 min @ 60% (60w)
• 6 min @ 60-40% (60-40w)