VO2 Max MTB XCO race simulate (8x4min@120%)

• Cycling
• 1h 3mTime
• 92Stress
• 0.93Intensity
• 80Popularity

About this workout

This high-intensity workout simulates the demands of an XCO race, featuring 8x4-minute intervals at 120% FTP to push your aerobic ceiling. Ideal for building the explosive power needed for race kicks and sustained efforts, it's a perfect addition to your training for that MVdP-level performance on race day.

Workout structure

• 2X
  • 1 min @ 27% (27w)
• 2X
  • 1 min @ 65% (65w)
• 2X
  • 1 min @ 83% (83w)
• 1 min @ 98% (98w)
• 1 min @ 27% (27w)
• 5X
  • 10 sec @ 135% (135w)
  • Rest 20 sec @ 27% (27w)
• 1 min @ 83% (83w)
• 1 min @ 98% (98w)
• 1 min @ 113% (113w)
• 2X
  • 1 min @ 27% (27w)
  • 1 min @ 98% (98w)
  • 1 min @ 113% (113w)
  • 1 min @ 135% (135w)
• 7X
  • 2 min @ 27% (27w)
  • 3 min @ 113% (113w)
• Rest 2 min @ 27% (27w)
• 5 min @ 27% (27w)