VO2MAX #4 own 105

• Cycling
• 1hTime
• 46Stress
• 0.68Intensity
• 45Popularity

About this workout

This VO2 max workout features a classic 4x4 protocol, pushing your limits with 3 intervals of 60 seconds at 120% FTP to elevate your aerobic capacity and prepare you for those steep climbs and intense race efforts. Perfect for building the power you need when the road gets steep or in the final pushes of a hard group ride.

Workout structure

• Warm-Up 4 min @ 45% (45w)
• Warm-Up 3 min @ 55% (55w)
• Warm-Up 2 min @ 65% (65w)
• Warm-Up 1 min @ 75% (75w)
• Warm-Up 15 sec @ 100% (100w)
• Warm-Up 45 sec @ 60% (60w)
• Warm-Up 1 min @ 45% (45w)
• 3X
  • 1 min @ 120% (120w)
  • 2 min @ 45% (45w)
• 1 min @ 120% (120w)
• 2 min @ 50% (50w)
• 5 min @ 55% (55w)
• 5 min @ 62% (62w)
• 5 min @ 64% (64w)
• 2 min @ 60% (60w)
• 5 min @ 62% (62w)
• 1 min @ 74% (74w)
• 5 min @ 60% (60w)
• 1 min @ 69% (69w)
• 2 min @ 50% (50w)
• Cooldown 5 min @ 45% (45w)