Vo2max 4x10

• Cycling
• 1h 45mTime
• 112Stress
• 0.80Intensity
• 100Popularity

About this workout

This workout features a punishing main set of 4 sets of 10 intervals at 130% FTP, perfect for developing your aerobic ceiling and building that all-important kick for closing gaps or launching breakaways. Incorporate this 4x4 vo2max session into your training to boost your performance in group rides and time trials.

Workout structure

• 15 min @ 50-80% (50-80w)
• Rest 5 min @ 50% (50w)
• 10X
  • 30 sec @ 130% (130w)
  • Rest 30 sec @ 50% (50w)
• 10 min @ 50% (50w)
• 10X
  • 30 sec @ 130% (130w)
  • Rest 30 sec @ 50% (50w)
• 10 min @ 50% (50w)
• 10X
  • 30 sec @ 130% (130w)
  • Rest 30 sec @ 50% (50w)
• 10 min @ 50% (50w)
• 10X
  • 30 sec @ 130% (130w)
  • Rest 30 sec @ 50% (50w)
• 15 min @ 50% (50w)