VO2Max

Cycling
1h 15mTime
111Stress
0.94Intensity
100Popularity

About this workout

This VO2 max workout features a punishing main set of 12 intervals at 115% FTP, perfect for pushing your aerobic ceiling and boosting your capacity when the road gets steep. Incorporate this classic 4x4 VO2 max protocol into your training to build the top-end power you need for fierce group rides or race kicks.

Giorgio

Workout structure

3 min @ 50% (50w)
3 min @ 70% (70w)
3 min @ 90% (90w)
20 sec @ 115% (115w)
20 sec @ 40% (40w)
30 sec @ 115% (115w)
30 sec @ 40% (40w)
40 sec @ 115% (115w)
40 sec @ 40% (40w)
50 sec @ 115% (115w)
3 min @ 75% (75w)
2 min @ 115% (115w)
30 sec @ 50% (50w)
2 min @ 75% (75w)
2 min @ 115% (115w)
30 sec @ 120% (120w)
3 min @ 50% (50w)
2 min @ 115% (115w)
30 sec @ 50% (50w)
2 min @ 75% (75w)
2 min @ 115% (115w)
30 sec @ 120% (120w)
3 min @ 60% (60w)
2 min @ 115% (115w)
30 sec @ 50% (50w)
2 min @ 75% (75w)
2 min @ 115% (115w)
30 sec @ 120% (120w)
3 min @ 60% (60w)
2 min @ 115% (115w)
30 sec @ 50% (50w)
2 min @ 75% (75w)
2 min @ 115% (115w)
30 sec @ 120% (120w)
3 min @ 60% (60w)
2 min @ 115% (115w)
30 sec @ 50% (50w)
2 min @ 75% (75w)
2 min @ 115% (115w)
30 sec @ 120% (120w)
3 min @ 60% (60w)
2 min @ 115% (115w)
30 sec @ 50% (50w)
2 min @ 75% (75w)
2 min @ 115% (115w)
30 sec @ 120% (120w)
3 min @ 75-30% (75-30w)