VO2max #4

• Cycling
• 1h 6mTime
• 82Stress
• 0.86Intensity
• 15Popularity

About this workout

This intense VO2max workout features 3x3 minutes at 112% FTP, pushing your limits to build your aerobic ceiling and capacity for when the road really kicks up. Perfect for those looking to boost performance in time trials and group rides, this session mirrors the classic 4x4 VO2max protocol for serious gains.

Workout structure

• 5 min @ 50% (50w) 85 rpm
• 2X
  • 10 sec @ 200% (200w) 110 rpm
  • 50 sec @ 50% (50w) 80 rpm
• 2 min @ 50% (50w) 85 rpm
• 1 min @ 109% (109w) 95 rpm
• 2 min @ 50% (50w) 85 rpm
• 5 min @ 90% (90w) 95 rpm
• 3 min @ 50% (50w) 85 rpm
• 5 min @ 120% (120w) 90 rpm
• 5 min @ 50% (50w) 85 rpm
• 3X
  • 3 min @ 112% (112w) 95 rpm
  • 5 min @ 50% (50w) 80 rpm
• 2X
  • 2 min @ 109% (109w) 95 rpm
  • 4 min @ 50% (50w) 80 rpm