VO2Max 4x4' - 3 min rests

• Cycling
• 1h 8mTime
• 79Stress
• 0.83Intensity
• 15Popularity

About this workout

This VO2 Max workout features two brutal 4-minute efforts at 114% FTP, perfect for pushing your aerobic ceiling and simulating the demands of climbing or final race kicks. Ideal for cyclists looking to boost their top-end power before group rides or time trials, it combines intensity with solid recovery to maximize your training return.

Workout structure

• Warm-Up 5 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 4 min @ 50% (50w) 75 rpm
• Work 4 min @ 114% (114w) 90 rpm
• Rest 3 min @ 50% (50w) 80 rpm
• 2X
  • Work 4 min @ 114% (114w) 90 rpm
  • Rest 3 min @ 50% (50w) 75 rpm
• Work 4 min @ 114% (114w) 90 rpm
• Cool-down 5 min @ 50% (50w) 75 rpm
• 20 min @ 60% (60w)
• 3 min @ 40% (40w)