CIPO_VO2MAX

• Cycling
• 52mTime
• 59Stress
• 0.82Intensity
• 30Popularity

About this workout

This VO2 max workout features a classic 4x4 structure with 2 × 3 min at 105% FTP, pushing your aerobic ceiling to new heights. Perfect for those hard group ride efforts or when the road steepens, this session builds the capacity you need for sustained power.

Workout structure

• Warm-Up 7 min @ 33-50% (33-50w)
• 1 min @ 96% (96w)
• Cooldown 2 min @ 50% (50w)
• 3 min @ 105% (105w)
• 2 min @ 50% (50w)
• 2 min @ 105% (105w)
• 1:20 min @ 50% (50w)
• 1:20 min @ 110% (110w)
• 1 min @ 50% (50w)
• 1 min @ 110% (110w)
• 40 sec @ 50% (50w)
• 45 sec @ 115% (115w)
• 30 sec @ 50% (50w)
• 30 sec @ 115% (115w)
• 20 sec @ 50% (50w)
• 5 min @ 54% (54w)
• 3 min @ 105% (105w)
• 2 min @ 50% (50w)
• 2 min @ 105% (105w)
• 1:20 min @ 50% (50w)
• 1:20 min @ 110% (110w)
• 1 min @ 50% (50w)
• 1 min @ 110% (110w)
• 40 sec @ 50% (50w)
• 45 sec @ 115% (115w)
• 30 sec @ 50% (50w)
• 30 sec @ 115% (115w)
• 20 sec @ 50% (50w)
• 2 min @ 54% (54w)
• 7 min @ 54-38% (54-38w)