Anaerobic

VO2max 6x4 ramp downs

  • Cycling
  • 1h 25mTime
  • 101Stress
  • 0.84Intensity
  • 51Popularity

About this workout

This workout features a classic VO2 max main set of 5 x 3 minutes at 110% FTP, designed to push your anaerobic limits and build that top-end punch crucial for closing gaps and racing kicks. Perfect for ramp test preparation or improving your 4x4 VO2 max performance, it’s a tough but rewarding session that will enhance your ability to sustain efforts when the road gets steep.

theark

Workout structure

  • 10 min @ 43-78% (43-78w)
  • 5X
    • 30 sec @ 90% (90w)
    • 30 sec @ 70% (70w)
  • 3X
    • 20 sec @ 135% (135w)
    • 40 sec @ 50% (50w)
  • 3 min @ 50% (50w)
  • 5X
    • 1 min @ 121% (121w)
    • 3 min @ 110-103% (110-103w)
    • 6 min @ 50% (50w)
  • 1 min @ 121% (121w)
  • 3 min @ 110-103% (110-103w)
  • 2 min @ 50% (50w)
  • 8 min @ 69-48% (69-48w)