VO2Max 5x4' -

• Cycling
• 46mTime
• 74Stress
• 0.98Intensity
• 30Popularity

About this workout

This 4x4 VO2 max workout pushes your limits with 2 sets of 4 minutes at 120% FTP, perfect for building your aerobic ceiling and improving your capacity for those steep climbs or high-intensity group rides. It's a brutal yet rewarding session that enhances your performance when the pace gets gnarly.

Workout structure

• Warm-Up 3 min @ 50% (50w)
• Work 30 sec @ 110% (110w) 110 rpm
• Rest 2 min @ 50% (50w) 75 rpm
• Work 4 min @ 120% (120w) 90 rpm
• Rest 4 min @ 50% (50w) 80 rpm
• 2X
  • Work 4 min @ 120% (120w) 90 rpm
  • Rest 4 min @ 50% (50w) 75 rpm
• Work 4 min @ 120% (120w) 90 rpm
• Cool-down 4 min @ 50% (50w) 75 rpm
• 4 min @ 120% (120w)
• 5 min @ 50% (50w)