VO2max 4 x 9 x (30-60)/30
- Cycling
- 1h 29mTime
- 98Stress
- 0.81Intensity
- 30Popularity
About this workout
This VO2 max workout features 8 hard-hitting intervals of 30 seconds at 119.7% FTP, designed to push your aerobic ceiling and prepare you for when the road kicks up. Perfect for maximizing your power during intense bursts in races or group rides, it's a staple for any cyclist looking to enhance their top-end engine.
Workout structure
- 8 min @ 40-70% (40-70w)
- 3 min @ 50% (50w)
- 30 sec @ 120% (120w)
- 30 sec @ 50% (50w)
- 36 sec @ 116% (116w)
- 30 sec @ 50% (50w)
- 42 sec @ 114% (114w)
- 30 sec @ 50% (50w)
- 50 sec @ 111% (111w)
- 30 sec @ 50% (50w)
- 1 min @ 109% (109w)
- 30 sec @ 50% (50w)
- 50 sec @ 111% (111w)
- 30 sec @ 50% (50w)
- 42 sec @ 114% (114w)
- 30 sec @ 50% (50w)
- 36 sec @ 116% (116w)
- 30 sec @ 50% (50w)
- 30 sec @ 120% (120w)
- 30 sec @ 50% (50w)
- 7:57 min @ 60% (60w)
- 30 sec @ 50% (50w)
- 30 sec @ 120% (120w)
- 30 sec @ 50% (50w)
- 36 sec @ 116% (116w)
- 30 sec @ 50% (50w)
- 42 sec @ 114% (114w)
- 30 sec @ 50% (50w)
- 50 sec @ 111% (111w)
- 30 sec @ 50% (50w)
- 1 min @ 109% (109w)
- 30 sec @ 50% (50w)
- 50 sec @ 111% (111w)
- 30 sec @ 50% (50w)
- 42 sec @ 114% (114w)
- 30 sec @ 50% (50w)
- 36 sec @ 116% (116w)
- 30 sec @ 50% (50w)
- 30 sec @ 120% (120w)
- 30 sec @ 50% (50w)
- 7:57 min @ 60% (60w)
- 30 sec @ 50% (50w)
- 30 sec @ 120% (120w)
- 30 sec @ 50% (50w)
- 36 sec @ 116% (116w)
- 30 sec @ 50% (50w)
- 42 sec @ 114% (114w)
- 30 sec @ 50% (50w)
- 50 sec @ 111% (111w)
- 30 sec @ 50% (50w)
- 1 min @ 109% (109w)
- 30 sec @ 50% (50w)
- 50 sec @ 111% (111w)
- 30 sec @ 50% (50w)
- 42 sec @ 114% (114w)
- 30 sec @ 50% (50w)
- 36 sec @ 116% (116w)
- 30 sec @ 50% (50w)
- 30 sec @ 120% (120w)
- 30 sec @ 50% (50w)
- 7:57 min @ 60% (60w)
- 30 sec @ 50% (50w)
- 30 sec @ 120% (120w)
- 30 sec @ 50% (50w)
- 36 sec @ 116% (116w)
- 30 sec @ 50% (50w)
- 42 sec @ 114% (114w)
- 30 sec @ 50% (50w)
- 50 sec @ 111% (111w)
- 30 sec @ 50% (50w)
- 1 min @ 109% (109w)
- 30 sec @ 50% (50w)
- 50 sec @ 111% (111w)
- 30 sec @ 50% (50w)
- 42 sec @ 114% (114w)
- 30 sec @ 50% (50w)
- 36 sec @ 116% (116w)
- 30 sec @ 50% (50w)
- 30 sec @ 120% (120w)
- 30 sec @ 50% (50w)
- 2:30 min @ 50% (50w)
- 8 min @ 70-40% (70-40w)