VO2Max

Z% 9x4@115FTP+4'REST@50

  • Cycling
  • 1h 36mTime
  • 133Stress
  • 0.91Intensity
  • 30Popularity

About this workout

This session ramps up your aerobic ceiling with 9 sets of 4 minutes at 115% FTP, pushing your limits and mimicking the intensity of those decisive race moments. Perfect for building the capacity needed for when the road kicks up or you need to respond to a group ride surge.

aleciro

Workout structure

  • Warm-Up 2 min @ 45% (45w)
  • 1 min @ 60% (60w)
  • 1 min @ 66% (66w)
  • 1 min @ 72% (72w)
  • 1 min @ 78% (78w)
  • 1 min @ 85% (85w)
  • 1 min @ 92% (92w)
  • 1 min @ 100% (100w)
  • 5 min @ 50% (50w)
  • 9X
    • Vo2 4 min @ 115% (115w)
    • Rest 4 min @ 50% (50w)
  • Cooldown 10 min @ 45% (45w)