VO2Max 4x4 120% FTP

• Cycling
• 41mTime
• 64Stress
• 0.96Intensity
• 22Popularity

About this workout

Two 4-minute efforts at 120% FTP with 3-minute rest — short but spicy. Elevated intensity that develops the raw aerobic power pro climbers and breakaway artists rely on.

Workout structure

• Warm-Up 3 min @ 50% (50w)
• Warm-Up 3 min @ 60-80% (60-80w)
• 2X
  • Work 30 sec @ 110% (110w) 110 rpm
  • Rest 1 min @ 50% (50w) 75 rpm
• Work 30 sec @ 110% (110w) 110 rpm
• Rest 2 min @ 50% (50w) 75 rpm
• Work 4 min @ 120% (120w) 90 rpm
• Rest 3 min @ 50% (50w) 80 rpm
• 2X
  • Work 4 min @ 120% (120w) 90 rpm
  • Rest 3 min @ 50% (50w) 75 rpm
• Work 4 min @ 120% (120w) 90 rpm
• Cool-down 5 min @ 50% (50w) 75 rpm