Vo2 max hill repeats

• Cycling
• 1h 56mTime
• 121Stress
• 0.79Intensity
• 105Popularity

About this workout

Get ready to tackle those climbs with this VO2 max hill repeat workout, featuring two sets of 7 x 90-second efforts at a punishing 118.2% FTP. Ideal for boosting your aerobic ceiling and preparing for race kicks or tough group ride challenges, this session packs a serious punch like the classic 4x4 VO2 max protocol.

Workout structure

• 10 min @ 50% (50w)
• 20 min @ 59% (59w)
• 1:30 min @ 118% (118w)
• Rest 1:12 min @ 30% (30w)
• 1:30 min @ 118% (118w)
• Rest 1:12 min @ 30% (30w)
• 1:30 min @ 118% (118w)
• Rest 1:12 min @ 30% (30w)
• 1:30 min @ 118% (118w)
• Rest 1:12 min @ 30% (30w)
• 1:30 min @ 118% (118w)
• Rest 1:12 min @ 30% (30w)
• 8 min @ 40% (40w)
• 1:30 min @ 118% (118w)
• Rest 1:12 min @ 30% (30w)
• 1:30 min @ 118% (118w)
• Rest 1:12 min @ 30% (30w)
• 1:30 min @ 118% (118w)
• 2X
  • Rest 1:12 min @ 30% (30w)
  • 1:30 min @ 118% (118w)
• Rest 1:12 min @ 30% (30w)
• 8 min @ 40% (40w)
• 5X
  • 1:30 min @ 118% (118w)
  • Rest 1:12 min @ 30% (30w)
• 30 min @ 60% (60w)