VO2Max 4x8'

• Cycling
• 1h 5mTime
• 95Stress
• 0.93Intensity
• 15Popularity

About this workout

This VO2Max workout features two intense intervals of 8 minutes at 109.5% FTP, designed to push your aerobic ceiling and improve your performance when the road kicks up or during hard group rides. It's a classic 4x4 style session that promises to build the capacity you need for those crucial race kicks and sustained efforts.

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 8 min @ 110% (110w) 90 rpm
• Rest 4 min @ 50% (50w) 80 rpm
• 2X
  • Work 8 min @ 110% (110w) 90 rpm
  • Rest 4 min @ 50% (50w) 75 rpm
• Work 8 min @ 110% (110w) 90 rpm
• Cool-down 10 min @ 50% (50w) 75 rpm