Anaerobic

VO2MAX #7 v2

  • Cycling
  • 1h 45mTime
  • 104Stress
  • 0.77Intensity
  • 15Popularity

About this workout

This workout features the hard-hitting 4x4 VO2 max intervals that push your limits with 2 sets of 2 × 3-minute efforts at 126% FTP, perfect for building that kick to close gaps and raw sprinting power. Ideal for those looking to elevate their performance in group rides or racing scenarios, this session develops your aerobic ceiling while also enhancing lactate tolerance.

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Workout structure

  • Warm-Up 4 min @ 40% (40w)
  • Warm-Up 3 min @ 55% (55w)
  • Warm-Up 2 min @ 65% (65w)
  • Warm-Up 1 min @ 75% (75w)
  • Warm-Up 15 sec @ 100% (100w)
  • Warm-Up 45 sec @ 60% (60w)
  • Warm-Up 1 min @ 40% (40w)
  • 2X
    • 2:30 min @ 126% (126w)
    • 2 min @ 40% (40w)
  • 2X
    • 2 min @ 40% (40w)
    • 2:30 min @ 126% (126w)
  • 2 min @ 40% (40w)
  • 2 min @ 50% (50w)
  • 5 min @ 44% (44w)
  • 4X
    • 5 min @ 63% (63w)
    • 7 min @ 72% (72w)
  • 2 min @ 63% (63w)
  • 5 min @ 44% (44w)
  • 5 min @ 63% (63w)
  • 1 min @ 50% (50w)
  • Cooldown 5 min @ 40% (40w)