VO2max Day 14 booster

• Cycling
• 2h 13mTime
• 125Stress
• 0.75Intensity
• 3,038Popularity

About this workout

This tough VO2max workout features 96 intervals of 30 seconds at 100% FTP, pushing your limits and boosting your aerobic ceiling for that extra edge in races and tough climbs. Perfect for a day trainer looking to build stamina and strength, it’s a classic 4x4 VO2max protocol that packs a punch without overcooking your legs.

Workout structure

• 55 sec @ 25% (25w)
• 55 sec @ 28% (28w)
• 55 sec @ 31% (31w)
• 55 sec @ 33% (33w)
• 55 sec @ 35% (35w)
• 55 sec @ 38% (38w)
• 55 sec @ 40% (40w)
• 55 sec @ 42% (42w)
• 55 sec @ 44% (44w)
• 55 sec @ 47% (47w)
• 50 sec @ 50% (50w)
• 5 min @ 70% (70w)
• 3 min @ 75% (75w)
• 2 min @ 80% (80w)
• 8X
  • 30 sec @ 100% (100w)
  • 30 sec @ 50% (50w)
• 7 min @ 50% (50w)
• 8X
  • 30 sec @ 100% (100w)
  • 30 sec @ 50% (50w)
• 5 min @ 50% (50w)
• 80X
  • 30 sec @ 100% (100w)
  • 30 sec @ 50% (50w)
• 5 min @ 50% (50w)