VO2max 5x4min 115% FTP

• Cycling
• 1h 4mTime
• 82Stress
• 0.88Intensity
• 132Popularity

About this workout

Four 4-minute efforts at 115% FTP with 4-minute recovery. Solid VO2 work that bridges the gap between power and endurance — raises what you can sustain when the pace picks up on climbs and in breakaways.

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)
• 4X
  • 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)