Threshold

VO2max Day 4 booster

  • Cycling
  • 47mTime
  • 40Stress
  • 0.71Intensity
  • 35Popularity

About this workout

This VO2max Day 4 booster focuses on short, intense efforts with 3 sets of 6 × 40 seconds at 95% FTP, ideal for building the top end of your aerobic engine. Incorporate this into your training for those crucial moments in a race or when the group ride pace escalates.

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Workout structure

  • Warm up 10 min @ 40% (40w) 80-85 rpm
  • Work 1 min @ 50% (50w) 90-95 rpm
  • 6X
    • 40 sec @ 95% (95w) 85-90 rpm
    • Rest 20 sec @ 50% (50w)
  • Work 4 min @ 60% (60w) 85-90 rpm
  • 6X
    • 40 sec @ 95% (95w) 85-90 rpm
    • Rest 20 sec @ 50% (50w)
  • Work 4 min @ 60% (60w) 85-90 rpm
  • 6X
    • 40 sec @ 95% (95w) 85-90 rpm
    • Rest 20 sec @ 50% (50w)
  • Work 10 min @ 67% (67w) 80-85 rpm