VO2Max (1,5h) - TrainingPeaks

• Cycling
• 1h 30mTime
• 121Stress
• 0.90Intensity
• 15Popularity

About this workout

The 4x4 VO2 max workout pushes your limits with 2 sets of 4 repeats at 100% FTP, designed to boost your aerobic ceiling for those challenging climbs or intense group rides. This session is essential for improving your capacity when the pace heats up, helping you stay competitive in races and sharpen your explosiveness.

Workout structure

• Warm-Up 10 min @ 60-85% (60-85w)
• 2X
  • Active 1 min @ 115% (115w)
  • Active 1 min @ 100% (100w)
• Active 1 min @ 115% (115w)
• Active 2 min @ 65% (65w)
• 2X
  • Active 1 min @ 115% (115w)
  • Active 1 min @ 100% (100w)
• Active 1 min @ 115% (115w)
• Active 5 min @ 73% (73w)
• 4X
  • Active 2 min @ 100% (100w)
  • Active 30 sec @ 115% (115w)
  • Active 2 min @ 65% (65w)
• Active 2 min @ 100% (100w)
• Active 30 sec @ 115% (115w)
• Active 5 min @ 73% (73w)
• 4X
  • Active 2 min @ 100% (100w)
  • Active 30 sec @ 115% (115w)
  • Active 2 min @ 65% (65w)
• Active 2 min @ 100% (100w)
• Active 30 sec @ 115% (115w)
• Active 5 min @ 73% (73w)
• 2X
  • Active 1:30 min @ 115% (115w)
  • Active 2 min @ 73% (73w)
• Cooldown 5 min @ 70-60% (70-60w)