VO2MAX 4x3 @ 115

• Cycling
• 1h 13mTime
• 72Stress
• 0.77Intensity
• 15Popularity

About this workout

This VO2 max workout features 4x3 minute intervals at 115% FTP, designed to elevate your aerobic ceiling and prepare you for the demands of tough climbs and aggressive group ride efforts. Perfect for pushing your limits and building that extra kick when the pace heats up, this session is a staple in any serious cyclist's training repertoire.

Workout structure

• 4 min @ 40% (40w)
• 3 min @ 55% (55w)
• 2 min @ 65% (65w)
• 1 min @ 75% (75w)
• 15 sec @ 100% (100w)
• 45 sec @ 60% (60w)
• 1 min @ 40% (40w)
• 2X
  • 3 min @ 115% (115w)
  • Rest 3 min @ 40% (40w)
• 3 min @ 40% (40w)
• 2X
  • 3 min @ 115% (115w)
  • Rest 3 min @ 40% (40w)
• 2 min @ 40% (40w)
• 3 min @ 69% (69w)
• 2 min @ 59% (59w)
• 13 min @ 67% (67w)
• 9 min @ 40% (40w)
• 5 min @ 40% (40w)