VO2max 4x4min 115% FTP

• Cycling
• 56mTime
• 69Stress
• 0.86Intensity
• 45Popularity

About this workout

This 4x4 VO2 max workout pushes your limits with three hard efforts at 115% FTP, helping you raise your aerobic ceiling for those tough climbs and sprint finishes. Perfect for building the raw power needed to match the pace of elite group rides or catch those race-winning breaks.

Workout structure

• Warm-Up 5 min @ 50-60% (50-60w)
• Warm-Up 3 min @ 65-70% (65-70w)
• Warm-Up 2 min @ 80% (80w)
• Warm-Up 1 min @ 90% (90w)
• Warm-Up 2 min @ 50% (50w)
• Warm-Up 30 sec @ 100% (100w)
• Warm-Up 1 min @ 50% (50w)
• Warm-Up 30 sec @ 100% (100w)
• Warm-Up 2 min @ 50% (50w)
• 3X
  • 4 min @ 115% (115w)
  • 4 min @ 40% (40w)
• 4 min @ 115% (115w)
• Cooldown 2 min @ 60% (60w)
• Cooldown 3 min @ 50% (50w)
• Cooldown 3 min @ 40% (40w)
• Cooldown 3 min @ 35% (35w)