VO2Max 2x4 - intro

• Cycling
• 59mTime
• 61Stress
• 0.79Intensity
• 30Popularity

About this workout

This workout features two hard efforts of 4 minutes at 120% FTP, designed to push your aerobic ceiling and build the capacity you need for steep climbs and race kicks. Perfect for honing your VO2 max, it’s a classic staple that prepares you for the demands of competitive cycling and high-intensity group rides.

Workout structure

• Warm-Up 5 min @ 50% (50w)
• Warm-Up 3 min @ 60-80% (60-80w)
• 3X
  • Work 30 sec @ 130% (130w) 110 rpm
  • Rest 2 min @ 40% (40w) 70 rpm
• 2X
  • Work 4 min @ 120% (120w) 90 rpm
  • Rest 4 min @ 40% (40w) 70 rpm
• Work 1 min @ 55% (55w) 75 rpm
• 12X
  • Rest 1 min @ 65% (65w) 75 rpm
  • Rest 1 min @ 50% (50w) 75 rpm
• Rest 1 min @ 60% (60w) 75 rpm
• Cool-down 1:30 min @ 40% (40w) 70 rpm