VO2Max

VO2max 5 x 4min incl. booster

  • Cycling
  • 59mTime
  • 84Stress
  • 0.85Intensity
  • 25Popularity

About this workout

This VO2 max workout features 5 intervals of 4 minutes designed to push your aerobic ceiling while including a booster set of 38 quick 5-second sprints, perfect for simulating race kicks and closing gaps. It's a fantastic choice for improving your performance in group rides and time trials, ensuring you have the capacity to handle when the road gets steep.

immerletzter

Workout structure

  • 2 min @ 45% (45w)
  • 10X
    • 1 sec @ 45% (45w)
  • 7X
    • 1 sec @ 45% (45w)
  • 5X
    • 1 sec @ 45% (45w)
  • 5X
    • 1 sec @ 45% (45w)
  • 3X
    • 1 sec @ 45% (45w)
  • 3X
    • 1 sec @ 46% (46w)
  • 3X
    • 1 sec @ 46% (46w)
  • 3X
    • 1 sec @ 46% (46w)
  • 3X
    • 1 sec @ 46% (46w)
  • 2X
    • 1 sec @ 46% (46w)
  • 2X
    • 1 sec @ 46% (46w)
  • 3X
    • 1 sec @ 46% (46w)
  • 2X
    • 1 sec @ 46% (46w)
  • 2X
    • 1 sec @ 46% (46w)
  • 2X
    • 1 sec @ 46% (46w)
  • 1 sec @ 47% (47w)
  • 2X
    • 1 sec @ 47% (47w)
  • 2X
    • 1 sec @ 47% (47w)
  • 2X
    • 1 sec @ 47% (47w)
  • 1 sec @ 47% (47w)
  • 2X
    • 1 sec @ 47% (47w)
  • 2X
    • 1 sec @ 47% (47w)
  • 1 sec @ 47% (47w)
  • 2X
    • 1 sec @ 47% (47w)
  • 1 sec @ 47% (47w)
  • 2X
    • 1 sec @ 48% (48w)
  • 1 sec @ 48% (48w)
  • 1 sec @ 48% (48w)
  • 2X
    • 1 sec @ 48% (48w)
  • 1 sec @ 48% (48w)
  • 1 sec @ 48% (48w)
  • 2X
    • 1 sec @ 48% (48w)
  • 1 sec @ 48% (48w)
  • 1 sec @ 48% (48w)
  • 1 sec @ 48% (48w)
  • 2X
    • 1 sec @ 49% (49w)
  • 1 sec @ 49% (49w)
  • 1 sec @ 49% (49w)
  • 1 sec @ 49% (49w)
  • 1 sec @ 49% (49w)
  • 2X
    • 1 sec @ 49% (49w)
  • 1 sec @ 49% (49w)
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  • 30 sec @ 88% (88w)
  • 30 sec @ 120% (120w)
  • 30 sec @ 54% (54w)
  • 6 sec @ 54% (54w)
  • 6 sec @ 53% (53w)
  • 6 sec @ 52% (52w)
  • 6 sec @ 51% (51w)
  • 6 sec @ 50% (50w)
  • 6 sec @ 49% (49w)
  • 6 sec @ 48% (48w)
  • 6 sec @ 48% (48w)
  • 6 sec @ 47% (47w)
  • 6 sec @ 46% (46w)
  • 6 sec @ 46% (46w)
  • 6 sec @ 46% (46w)
  • 6 sec @ 45% (45w)
  • 6 sec @ 45% (45w)
  • 3X
    • 6 sec @ 45% (45w)
  • 6 sec @ 45% (45w)
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  • 6 sec @ 46% (46w)
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  • 6 sec @ 48% (48w)
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  • 6 sec @ 50% (50w)
  • 6 sec @ 51% (51w)
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  • 6 sec @ 53% (53w)
  • 30 sec @ 54% (54w)
  • 30 sec @ 120% (120w)
  • 24 sec @ 106% (106w)
  • 2:6 min @ 110% (110w)
  • 36 sec @ 107% (107w)
  • 24 sec @ 115% (115w)
  • 30 sec @ 54% (54w)
  • 6 sec @ 54% (54w)
  • 6 sec @ 53% (53w)
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  • 6 sec @ 47% (47w)
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  • 6 sec @ 45% (45w)
  • 6 sec @ 45% (45w)
  • 3X
    • 6 sec @ 45% (45w)
  • 6 sec @ 45% (45w)
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  • 6 sec @ 48% (48w)
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  • 6 sec @ 50% (50w)
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  • 6 sec @ 53% (53w)
  • 30 sec @ 54% (54w)
  • 30 sec @ 120% (120w)
  • 24 sec @ 106% (106w)
  • 2:6 min @ 110% (110w)
  • 36 sec @ 107% (107w)
  • 24 sec @ 115% (115w)
  • 30 sec @ 54% (54w)
  • 6 sec @ 54% (54w)
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  • 3X
    • 6 sec @ 45% (45w)
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  • 6 sec @ 53% (53w)
  • 30 sec @ 54% (54w)
  • 30 sec @ 120% (120w)
  • 24 sec @ 106% (106w)
  • 2:6 min @ 110% (110w)
  • 36 sec @ 107% (107w)
  • 24 sec @ 115% (115w)
  • 30 sec @ 54% (54w)
  • 6 sec @ 54% (54w)
  • 6 sec @ 53% (53w)
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  • 3X
    • 6 sec @ 45% (45w)
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  • 6 sec @ 53% (53w)
  • 30 sec @ 54% (54w)
  • 30 sec @ 120% (120w)
  • 24 sec @ 106% (106w)
  • 2:6 min @ 110% (110w)
  • 36 sec @ 107% (107w)
  • 24 sec @ 115% (115w)
  • 30 sec @ 54% (54w)
  • 6 sec @ 54% (54w)
  • 6 sec @ 53% (53w)
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  • 3X
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  • 30 sec @ 120% (120w)
  • 24 sec @ 106% (106w)
  • 2:6 min @ 110% (110w)
  • 36 sec @ 107% (107w)
  • 24 sec @ 115% (115w)
  • 30 sec @ 54% (54w)
  • 6 sec @ 54% (54w)
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  • 3X
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  • 1:59 min @ 45% (45w)