threshold

vo2max

  • Cycling
  • 2h 20mTime
  • 169Stress
  • 0.85Intensity
  • 90Popularity

About this workout

The 4x4 VO2 max workout pushes your limits with four-minute intervals at 100% FTP, designed to develop your aerobic ceiling and prepare you for those steep climbs or spirited breakaways. It's a challenging yet effective session that builds the endurance needed for race-day performance and group ride sprints.

donv

Workout structure

  • 5 min @ 50% (50w)
  • 5 min @ 60% (60w)
  • 5 min @ 75% (75w)
  • 5 min @ 65% (65w)
  • 5 min @ 90% (90w)
  • 5 min @ 55% (55w)
  • 4X
    • 4 min @ 95% (95w)
    • 1 min @ 50% (50w)
  • 5 min @ 60% (60w)
  • 4X
    • 4 min @ 100% (100w)
    • 1 min @ 50% (50w)
  • 5 min @ 60% (60w)
  • 5X
    • 3 min @ 105% (105w)
    • 2 min @ 50% (50w)
  • 5 min @ 50% (50w)
  • 10X
    • 1 min @ 110% (110w)
    • 1 min @ 50% (50w)
  • 5 min @ 65% (65w)
  • 5 min @ 50% (50w)