Anaerobic

VO2max ALEX

  • Cycling
  • 1h 30mTime
  • 106Stress
  • 0.84Intensity
  • 30Popularity

About this workout

This 4x4 VO2max workout pushes your limits with two hard-hitting 4-minute intervals at 100% FTP, designed to elevate your aerobic ceiling and build raw sprinting power. Perfect for those looking to close gaps during group rides or power through race kicks.

iurmanchris

Workout structure

  • 10 min @ 55-60% (55-60w) 70 rpm Erg
  • 2X
    • 30 sec @ 150-155% (150-155w) 85 rpm Erg
    • 4 min @ 100-105% (100-105w) 85 rpm Erg
    • 15 sec @ 190-220% (190-220w) 85 rpm Erg
    • 6 min @ 50% (50w) 85 rpm Erg
  • 30 sec @ 150-155% (150-155w) 90 rpm Erg
  • 4 min @ 100-105% (100-105w) 85 rpm Erg
  • 15 sec @ 190-220% (190-220w) 90 rpm Erg
  • 6 min @ 50% (50w) 80 rpm Erg
  • 30 sec @ 170-175% (170-175w) 90 rpm Erg
  • 4 min @ 105-110% (105-110w) 85 rpm Erg
  • 15 sec @ 250-260% (250-260w) 90 rpm Erg
  • 6 min @ 50% (50w) 80 rpm Erg
  • 27 min @ 70-65% (70-65w) 80 rpm Erg
  • 10 min @ 50-40% (50-40w) 70 rpm Erg