VO2MAX #5 - 4x2min 3x

• Cycling
• 1h 55mTime
• 116Stress
• 0.78Intensity
• 26Popularity

About this workout

This workout features a demanding set of 4x2-minute intervals at 110.2% FTP, designed to push your aerobic ceiling and improve your capacity for those steep climbs or sprint finishes. Perfect for those looking to boost their performance in group rides or time trials, this VO2 max session delivers serious gains without excessive fatigue.

Workout structure

• Warm-Up 4 min @ 40% (40w)
• Warm-Up 3 min @ 55% (55w)
• Warm-Up 2 min @ 65% (65w)
• Warm-Up 1 min @ 75% (75w)
• Warm-Up 15 sec @ 100% (100w)
• Warm-Up 45 sec @ 60% (60w)
• Warm-Up 1 min @ 40% (40w)
• 4X
  • 2 min @ 110% (110w)
  • Rest 2 min @ 43% (43w)
• 4 min @ 51% (51w)
• 4X
  • 2 min @ 110% (110w)
  • Rest 2 min @ 43% (43w)
• Rest 4 min @ 51% (51w)
• 4X
  • 2 min @ 110% (110w)
  • Rest 2 min @ 43% (43w)
• 3 min @ 51% (51w)
• 3 min @ 60% (60w)
• 2 min @ 65% (65w)
• 2X
  • 3 min @ 60% (60w)
  • 3 min @ 69% (69w)
• 1 min @ 48% (48w)
• 3 min @ 60% (60w)
• 4 min @ 69% (69w)
• 3 min @ 60% (60w)
• 3 min @ 69% (69w)
• 3 min @ 60% (60w)
• 1 min @ 51% (51w)
• 3 min @ 69% (69w)
• Cooldown 1:30 min @ 50% (50w)
• 5 min @ 40% (40w)