VO2Max

Vo2max 3x 5min 95% 5minpwr, 5min rec

  • Cycling
  • 52mTime
  • 60Stress
  • 0.83Intensity
  • 30Popularity

About this workout

This VO2 max workout with 3 sets of 5 minutes at 112% FTP pushes your aerobic ceiling, making it ideal for boosting your performance in climbs or during intense group rides. It's a classic choice for cyclists looking to enhance their endurance and power, similar to the Norwegian 4x4 protocol, without the gnarly intensity of longer efforts.

RyanW

Workout structure

  • Warm-Up 7 min @ 40% (40w) 90 rpm
  • Warm-Up 1:30 min @ 40% (40w) 95 rpm
  • Warm-Up 1:30 min @ 40% (40w) 100 rpm
  • Warm-Up 1 min @ 40% (40w) 105 rpm
  • Warm-Up 1 min @ 40% (40w) 110 rpm
  • Warm-Up 30 sec @ 40% (40w) 115 rpm
  • Warm-Up 30 sec @ 40% (40w) 120 rpm
  • Warm-Up 4 min @ 40% (40w) 90 rpm
  • 3X
    • 5 min @ 112% (112w)
    • Rest 5 min @ 50% (50w)
  • Cooldown 5 min @ 50% (50w)