VO2max - 8x30 sec. (2x)

• Cycling
• 35mTime
• 33Stress
• 0.75Intensity
• 25Popularity

About this workout

This session features two sets of 8x30 seconds at a punishing 115% FTP, perfect for pushing your aerobic ceiling in a workout reminiscent of the Norwegian 4x4 protocol. Ideal for boosting your performance during intense climbs or breakaways, it sharpens your capacity to handle those critical moments when the effort spikes.

Workout structure

• 5 min @ 45-60% (45-60w)
• 8X
  • 30 sec @ 115% (115w)
  • 30 sec @ 45% (45w)
• 6 min @ 55% (55w)
• 8X
  • 30 sec @ 115% (115w)
  • 30 sec @ 45% (45w)
• 4 min @ 60-50% (60-50w)
• 4 min @ 55% (55w)