VO2max Day 6 booster - Time Effective VO2 Max Intervals

• Cycling
• 57mTime
• 40Stress
• 0.65Intensity
• 140Popularity

About this workout

This workout features a time-effective 4x4 VO2 max protocol with intense 30-second efforts at 100% FTP, designed to elevate your aerobic ceiling and prepare you for those hard climbs or race kicks. Perfect for a day trainer looking to maximize performance without compromising recovery, this session packs a punch in just under an hour.

Workout structure

• 10 min @ 40% (40w)
• 2 min @ 80% (80w)
• 5X
  • 30 sec @ 100% (100w)
  • Rest 30 sec @ 50% (50w)
• 5 min @ 50% (50w)
• 5X
  • 30 sec @ 100% (100w)
  • Rest 30 sec @ 50% (50w)
• 5 min @ 50% (50w)
• 5X
  • 30 sec @ 100% (100w)
  • Rest 30 sec @ 50% (50w)
• 5 min @ 50% (50w)
• 5X
  • 30 sec @ 100% (100w)
  • Rest 30 sec @ 50% (50w)
• 5 min @ 50% (50w)
• 5 min @ 33% (33w)