VO2Max 5x4s w. 4 min breaks

• Cycling
• 1h 2mTime
• 80Stress
• 0.88Intensity
• 16Popularity

About this workout

This VO2 Max workout features 5x4-minute intervals at 114% FTP, pushing your aerobic ceiling while delivering the punch needed for steep climbs or breakaways. Ideal for those looking to boost their explosiveness on group rides or time trials, this classic 4x4 VO2 Max structure offers significant gains with each session.

Workout structure

• Warm-Up 5 min @ 40% (40w)
• 4 min @ 50% (50w)
• 4 min @ 60-80% (60-80w)
• 1 min @ 50% (50w)
• 2X
  • Work 30 sec @ 105% (105w) 110 rpm
  • Rest 1 min @ 50% (50w) 75 rpm
• Work 30 sec @ 105% (105w) 110 rpm
• Rest 2 min @ 50% (50w) 75 rpm
• Work 4 min @ 114% (114w) 90 rpm
• Rest 4 min @ 50% (50w) 80 rpm
• 2X
  • Work 4 min @ 114% (114w) 90 rpm
  • Rest 4 min @ 50% (50w) 75 rpm
• Work 4 min @ 114% (114w) 90 rpm
• Cool-down 4 min @ 50% (50w) 75 rpm
• 4 min @ 114% (114w)
• 4 min @ 50% (50w)
• 3 min @ 40% (40w)