VO2max Day 14 booster
- Cycling
- 57mTime
- 54Stress
- 0.75Intensity
- 35Popularity
About this workout
This VO2max workout features two sets of 3×30 seconds at 120% FTP, pushing your limits to raise your aerobic ceiling and prepare you for those steep climbs or intense group ride efforts. It's a perfect day trainer for cyclists looking to boost their endurance and performance with the classic Norwegian 4x4 approach.
Workout structure
- 30 sec @ 25% (25w)
- 30 sec @ 28% (28w)
- 30 sec @ 31% (31w)
- 30 sec @ 33% (33w)
- 30 sec @ 35% (35w)
- 30 sec @ 38% (38w)
- 30 sec @ 40% (40w)
- 30 sec @ 42% (42w)
- 30 sec @ 44% (44w)
- 30 sec @ 47% (47w)
- 30 sec @ 50% (50w)
- 5 min @ 70% (70w)
- 4 min @ 75% (75w)
- 3 min @ 80% (80w)
- 30 sec @ 100% (100w)
- 30 sec @ 50% (50w)
- 30 sec @ 110% (110w)
- 30 sec @ 50% (50w)
- 30 sec @ 115% (115w)
- 30 sec @ 50% (50w)
- 30 sec @ 120% (120w)
- 30 sec @ 50% (50w)
- 30 sec @ 115% (115w)
- 30 sec @ 50% (50w)
- 30 sec @ 110% (110w)
- 30 sec @ 50% (50w)
- 30 sec @ 100% (100w)
- 30 sec @ 50% (50w)
- 5 min @ 50% (50w)
- 30 sec @ 100% (100w)
- 30 sec @ 50% (50w)
- 30 sec @ 110% (110w)
- 3X
- 30 sec @ 50% (50w)
- 30 sec @ 120% (120w)
- 30 sec @ 50% (50w)
- 30 sec @ 110% (110w)
- 30 sec @ 50% (50w)
- 30 sec @ 100% (100w)
- 5 min @ 50% (50w)
- 30 sec @ 100% (100w)
- 30 sec @ 50% (50w)
- 30 sec @ 110% (110w)
- 3X
- 30 sec @ 50% (50w)
- 30 sec @ 120% (120w)
- 30 sec @ 50% (50w)
- 30 sec @ 110% (110w)
- 30 sec @ 50% (50w)
- 30 sec @ 100% (100w)
- 10 min @ 80-50% (80-50w)