VO2max 70m 88tss .87if
- Cycling
- 1h 10mTime
- 88Stress
- 0.87Intensity
- 30Popularity
About this workout
This VO2 max workout features a classic 4x4 structure with three hard 30-second efforts at 92.9% FTP, perfect for pushing your aerobic ceiling and building power for those tough climbs or sprint finishes. Incorporate this session into your training to prepare for race kicks and improve your performance during high-intensity group rides.
Workout structure
- 5 min @ 54% (54w)
- 3X
- 30 sec @ 93% (93w)
- Rest 1 min @ 54% (54w)
- 2X
- 30 sec @ 104% (104w)
- Rest 1 min @ 54% (54w)
- 30 sec @ 114% (114w)
- Rest 30 sec @ 54% (54w)
- 4 min @ 54% (54w)
- 1 min @ 125% (125w)
- Rest 30 sec @ 54% (54w)
- 1:15 min @ 118% (118w)
- Rest 30 sec @ 54% (54w)
- 1:30 min @ 114% (114w)
- Rest 30 sec @ 54% (54w)
- 1:30 min @ 111% (111w)
- Rest 30 sec @ 54% (54w)
- 2 min @ 107% (107w)
- 5 min @ 54% (54w)
- 1 min @ 125% (125w)
- Rest 30 sec @ 54% (54w)
- 1:15 min @ 118% (118w)
- Rest 30 sec @ 54% (54w)
- 1:30 min @ 114% (114w)
- Rest 30 sec @ 54% (54w)
- 1:30 min @ 111% (111w)
- Rest 30 sec @ 54% (54w)
- 2 min @ 107% (107w)
- 5 min @ 54% (54w)
- 1 min @ 125% (125w)
- Rest 30 sec @ 54% (54w)
- 1:15 min @ 118% (118w)
- Rest 30 sec @ 54% (54w)
- 1:30 min @ 114% (114w)
- Rest 30 sec @ 54% (54w)
- 1:30 min @ 111% (111w)
- Rest 30 sec @ 54% (54w)
- 2 min @ 107% (107w)
- 5 min @ 54% (54w)
- 9:45 min @ 66% (66w)