VO2max 3S*(2' Z5 + R3')

• Cycling
• 1h 15mTime
• 90Stress
• 0.85Intensity
• 676Popularity

About this workout

This VO2 max workout features 3 brutal sets of 2-minute efforts at 120% FTP, interspersed with solid recoveries, perfect for pushing your aerobic ceiling and preparing for those steep climbs. It's an iconic 4x4 vo2max protocol that builds the capacity you need for race kicks and sustained efforts when the pace heats up.

Workout structure

• Warm-Up 5 min @ 55-65% (55-65w)
• Warm-Up 2 min @ 65-75% (65-75w)
• 2 min @ 83% (83w)
• 1 min @ 97% (97w)
• Rest 1 min @ 55% (55w)
• 30 sec @ 115% (115w)
• Rest 30 sec @ 55% (55w)
• 30 sec @ 128% (128w)
• 1:30 min @ 55% (55w)
• 2X
  • 2 min @ 120-110% (120-110w)
  • Rest 3 min @ 55% (55w)
• 2 min @ 120-110% (120-110w)
• Rest 6 min @ 55% (55w)
• 2X
  • 2 min @ 120-110% (120-110w)
  • Rest 3 min @ 55% (55w)
• 2 min @ 120-110% (120-110w)
• Rest 6 min @ 55% (55w)
• 3X
  • 2 min @ 120-110% (120-110w)
  • Rest 3 min @ 55% (55w)
• 2 min @ 83% (83w)
• Cooldown 3 min @ 75-65% (75-65w)
• Cooldown 5 min @ 65-55% (65-55w)