VO2max booster - Day 4

• Cycling
• 50mTime
• 59Stress
• 0.84Intensity
• 120Popularity

About this workout

This VO2max booster workout features a classic 4x4 approach, pushing your limits with intense 40-second efforts at 120% FTP, perfect for building the capacity you need when the road steepens. Ideal for day trainers looking to improve their performance in races or group rides, this session will elevate your aerobic ceiling while keeping things sharp.

Workout structure

• Warm-Up 10 min @ 32-63% (32-63w)
• 6X
  • Active 40 sec @ 120% (120w)
  • Rest 20 sec @ 63% (63w)
• Active 4 min @ 63% (63w)
• 6X
  • Active 40 sec @ 120% (120w)
  • Rest 20 sec @ 63% (63w)
• Active 4 min @ 63% (63w)
• 6X
  • Active 40 sec @ 120% (120w)
  • Rest 20 sec @ 63% (63w)
• Active 5 min @ 63% (63w)
• Cooldown 9 min @ 63-32% (63-32w)