VO2max 4 x 13 x (15-30)/15
- Cycling
- 1h 16mTime
- 76Stress
- 0.77Intensity
- 30Popularity
About this workout
This brutal VO2 max workout features a main set of hard-hitting 20 x 25 second efforts at 116.9% FTP, designed to build your sprinting power and lactate tolerance for those critical race kicks. Perfect for elevating your aerobic ceiling and preparing you for when the road kicks up or during a savage group ride.
Workout structure
- 8 min @ 40-70% (40-70w)
- 3 min @ 50% (50w)
- 15 sec @ 129% (129w)
- 20 sec @ 50% (50w)
- 16 sec @ 127% (127w)
- 20 sec @ 50% (50w)
- 17 sec @ 125% (125w)
- 20 sec @ 50% (50w)
- 18 sec @ 123% (123w)
- 20 sec @ 50% (50w)
- 19 sec @ 122% (122w)
- 20 sec @ 50% (50w)
- 20 sec @ 121% (121w)
- 20 sec @ 50% (50w)
- 21 sec @ 120% (120w)
- 20 sec @ 50% (50w)
- 22 sec @ 119% (119w)
- 20 sec @ 50% (50w)
- 24 sec @ 117% (117w)
- 20 sec @ 50% (50w)
- 25 sec @ 116% (116w)
- 20 sec @ 50% (50w)
- 27 sec @ 115% (115w)
- 20 sec @ 50% (50w)
- 28 sec @ 114% (114w)
- 20 sec @ 50% (50w)
- 30 sec @ 113% (113w)
- 20 sec @ 50% (50w)
- 6 min @ 60% (60w)
- 20 sec @ 50% (50w)
- 30 sec @ 113% (113w)
- 20 sec @ 50% (50w)
- 28 sec @ 114% (114w)
- 20 sec @ 50% (50w)
- 27 sec @ 115% (115w)
- 20 sec @ 50% (50w)
- 25 sec @ 116% (116w)
- 20 sec @ 50% (50w)
- 24 sec @ 117% (117w)
- 20 sec @ 50% (50w)
- 22 sec @ 119% (119w)
- 20 sec @ 50% (50w)
- 21 sec @ 120% (120w)
- 20 sec @ 50% (50w)
- 20 sec @ 121% (121w)
- 20 sec @ 50% (50w)
- 19 sec @ 122% (122w)
- 20 sec @ 50% (50w)
- 18 sec @ 123% (123w)
- 20 sec @ 50% (50w)
- 17 sec @ 125% (125w)
- 20 sec @ 50% (50w)
- 16 sec @ 127% (127w)
- 20 sec @ 50% (50w)
- 15 sec @ 129% (129w)
- 20 sec @ 50% (50w)
- 6 min @ 60% (60w)
- 20 sec @ 50% (50w)
- 15 sec @ 129% (129w)
- 20 sec @ 50% (50w)
- 16 sec @ 127% (127w)
- 20 sec @ 50% (50w)
- 17 sec @ 125% (125w)
- 20 sec @ 50% (50w)
- 18 sec @ 123% (123w)
- 20 sec @ 50% (50w)
- 19 sec @ 122% (122w)
- 20 sec @ 50% (50w)
- 20 sec @ 121% (121w)
- 20 sec @ 50% (50w)
- 21 sec @ 120% (120w)
- 20 sec @ 50% (50w)
- 22 sec @ 119% (119w)
- 20 sec @ 50% (50w)
- 24 sec @ 117% (117w)
- 20 sec @ 50% (50w)
- 25 sec @ 116% (116w)
- 20 sec @ 50% (50w)
- 27 sec @ 115% (115w)
- 20 sec @ 50% (50w)
- 28 sec @ 114% (114w)
- 20 sec @ 50% (50w)
- 30 sec @ 113% (113w)
- 20 sec @ 50% (50w)
- 6 min @ 60% (60w)
- 20 sec @ 50% (50w)
- 30 sec @ 113% (113w)
- 20 sec @ 50% (50w)
- 28 sec @ 114% (114w)
- 20 sec @ 50% (50w)
- 27 sec @ 115% (115w)
- 20 sec @ 50% (50w)
- 25 sec @ 116% (116w)
- 20 sec @ 50% (50w)
- 24 sec @ 117% (117w)
- 20 sec @ 50% (50w)
- 22 sec @ 119% (119w)
- 20 sec @ 50% (50w)
- 21 sec @ 120% (120w)
- 20 sec @ 50% (50w)
- 20 sec @ 121% (121w)
- 20 sec @ 50% (50w)
- 19 sec @ 122% (122w)
- 20 sec @ 50% (50w)
- 18 sec @ 123% (123w)
- 20 sec @ 50% (50w)
- 17 sec @ 125% (125w)
- 20 sec @ 50% (50w)
- 16 sec @ 127% (127w)
- 20 sec @ 50% (50w)
- 15 sec @ 129% (129w)
- 2:30 min @ 50% (50w)
- 8 min @ 70-40% (70-40w)