VO2 Max Short Rest 4x (3x3)

• Cycling
• 2h 0mTime
• 170Stress
• 0.92Intensity
• 70Popularity

About this workout

This VO2 max workout features 4 sets of 2×3 minute intervals at 120% FTP, with brief recoveries, perfect for raising your aerobic ceiling and preparing for when the road kicks up. It's an ideal choice for those mid-week sessions or a fierce prep for a 4x4 VO2 max effort.

Workout structure

• Warm-Up 10 min @ 40-70% (40-70w)
• 1 min @ 100% (100w)
• Cooldown 5 min @ 70% (70w)
• 1 min @ 110% (110w)
• 10 min @ 65% (65w)
• 2X
  • 3 min @ 120% (120w)
  • 1 min @ 55% (55w)
• 3 min @ 120% (120w)
• 5 min @ 55% (55w)
• 2X
  • 3 min @ 120% (120w)
  • 1 min @ 55% (55w)
• 3 min @ 120% (120w)
• 5 min @ 55% (55w)
• 2X
  • 3 min @ 120% (120w)
  • 1 min @ 55% (55w)
• 3 min @ 120% (120w)
• 5 min @ 55% (55w)
• 2X
  • 3 min @ 120% (120w)
  • 1 min @ 55% (55w)
• 3 min @ 120% (120w)
• 5 min @ 55-65% (55-65w)
• 24 min @ 71% (71w)
• 5 min @ 71-50% (71-50w)