VO2max 4 x 7 x (30-90)/30

• Cycling
• 1h 20mTime
• 95Stress
• 0.84Intensity
• 85Popularity

About this workout

This VO2 max workout features 8 intervals of 45 seconds at a demanding 117.3% FTP, pushing your aerobic ceiling when the road steepens or you need that extra edge in a race. It's a solid choice for improving your capacity during hard efforts like group ride surges or time trials, making it a staple for any competitive cyclist.

Workout structure

• 8 min @ 40-70% (40-70w)
• 3 min @ 50% (50w)
• 30 sec @ 126% (126w)
• 30 sec @ 50% (50w)
• 43 sec @ 117% (117w)
• 30 sec @ 50% (50w)
• 1:2 min @ 111% (111w)
• 30 sec @ 50% (50w)
• 1:30 min @ 107% (107w)
• 30 sec @ 50% (50w)
• 1:2 min @ 111% (111w)
• 30 sec @ 50% (50w)
• 43 sec @ 117% (117w)
• 30 sec @ 50% (50w)
• 30 sec @ 126% (126w)
• 30 sec @ 50% (50w)
• 6 min @ 60% (60w)
• 30 sec @ 50% (50w)
• 30 sec @ 126% (126w)
• 30 sec @ 50% (50w)
• 36 sec @ 122% (122w)
• 30 sec @ 50% (50w)
• 43 sec @ 117% (117w)
• 30 sec @ 50% (50w)
• 52 sec @ 114% (114w)
• 30 sec @ 50% (50w)
• 1:2 min @ 111% (111w)
• 30 sec @ 50% (50w)
• 1:15 min @ 109% (109w)
• 30 sec @ 50% (50w)
• 1:30 min @ 107% (107w)
• 30 sec @ 50% (50w)
• 6 min @ 60% (60w)
• 30 sec @ 50% (50w)
• 1:30 min @ 107% (107w)
• 30 sec @ 50% (50w)
• 1:15 min @ 109% (109w)
• 30 sec @ 50% (50w)
• 1:2 min @ 111% (111w)
• 30 sec @ 50% (50w)
• 52 sec @ 114% (114w)
• 30 sec @ 50% (50w)
• 43 sec @ 117% (117w)
• 30 sec @ 50% (50w)
• 36 sec @ 122% (122w)
• 30 sec @ 50% (50w)
• 30 sec @ 126% (126w)
• 30 sec @ 50% (50w)
• 6 min @ 60% (60w)
• 30 sec @ 50% (50w)
• 1:30 min @ 107% (107w)
• 30 sec @ 50% (50w)
• 1:2 min @ 111% (111w)
• 30 sec @ 50% (50w)
• 43 sec @ 117% (117w)
• 30 sec @ 50% (50w)
• 30 sec @ 126% (126w)
• 30 sec @ 50% (50w)
• 43 sec @ 117% (117w)
• 30 sec @ 50% (50w)
• 1:2 min @ 111% (111w)
• 30 sec @ 50% (50w)
• 1:30 min @ 107% (107w)
• 30 sec @ 50% (50w)
• 2:30 min @ 50% (50w)
• 8 min @ 70-40% (70-40w)