VO2max INT 04 x 13 x Vario (11min per block)

• Cycling
• 1h 16mTime
• 92Stress
• 0.85Intensity
• 20Popularity

About this workout

This VO2 max workout features 11 intervals of 45 seconds at a challenging 109.9% FTP with brief recoveries, perfect for pushing your aerobic ceiling and preparing for those steep climbs or relentless group ride efforts. Embrace the 4x4 structure to build that top-end punch and enhance your stamina for racing or tough solo efforts.

Workout structure

• 7 min @ 50-77% (50-77w)
• 5 min @ 55-50% (55-50w)
• 13 sec @ 139% (139w)
• 15 sec @ 45% (45w)
• 15 sec @ 134% (134w)
• 15 sec @ 45% (45w)
• 17 sec @ 129% (129w)
• 15 sec @ 45% (45w)
• 20 sec @ 125% (125w)
• 15 sec @ 45% (45w)
• 24 sec @ 120% (120w)
• 15 sec @ 45% (45w)
• 27 sec @ 117% (117w)
• 15 sec @ 45% (45w)
• 32 sec @ 115% (115w)
• 15 sec @ 45% (45w)
• 37 sec @ 112% (112w)
• 15 sec @ 45% (45w)
• 43 sec @ 110% (110w)
• 15 sec @ 45% (45w)
• 50 sec @ 109% (109w)
• 15 sec @ 45% (45w)
• 58 sec @ 107% (107w)
• 15 sec @ 45% (45w)
• 1:7 min @ 106% (106w)
• 15 sec @ 45% (45w)
• 1:18 min @ 104% (104w)
• 5 min @ 55-50% (55-50w)
• 15 sec @ 134% (134w)
• 15 sec @ 45% (45w)
• 17 sec @ 129% (129w)
• 15 sec @ 45% (45w)
• 19 sec @ 126% (126w)
• 15 sec @ 45% (45w)
• 22 sec @ 122% (122w)
• 15 sec @ 45% (45w)
• 25 sec @ 119% (119w)
• 15 sec @ 45% (45w)
• 29 sec @ 116% (116w)
• 15 sec @ 45% (45w)
• 33 sec @ 114% (114w)
• 15 sec @ 45% (45w)
• 37 sec @ 112% (112w)
• 15 sec @ 45% (45w)
• 43 sec @ 110% (110w)
• 15 sec @ 45% (45w)
• 49 sec @ 109% (109w)
• 15 sec @ 45% (45w)
• 56 sec @ 107% (107w)
• 15 sec @ 45% (45w)
• 1:4 min @ 106% (106w)
• 15 sec @ 45% (45w)
• 1:13 min @ 105% (105w)
• 5 min @ 55-50% (55-50w)
• 17 sec @ 129% (129w)
• 15 sec @ 45% (45w)
• 19 sec @ 126% (126w)
• 15 sec @ 45% (45w)
• 21 sec @ 123% (123w)
• 15 sec @ 45% (45w)
• 24 sec @ 120% (120w)
• 15 sec @ 45% (45w)
• 27 sec @ 117% (117w)
• 15 sec @ 45% (45w)
• 30 sec @ 116% (116w)
• 15 sec @ 45% (45w)
• 34 sec @ 114% (114w)
• 15 sec @ 45% (45w)
• 38 sec @ 112% (112w)
• 15 sec @ 45% (45w)
• 42 sec @ 110% (110w)
• 15 sec @ 45% (45w)
• 48 sec @ 109% (109w)
• 15 sec @ 45% (45w)
• 53 sec @ 108% (108w)
• 15 sec @ 45% (45w)
• 1 min @ 107% (107w)
• 15 sec @ 45% (45w)
• 1:7 min @ 106% (106w)
• 5 min @ 55-50% (55-50w)
• 20 sec @ 125% (125w)
• 15 sec @ 45% (45w)
• 22 sec @ 122% (122w)
• 15 sec @ 45% (45w)
• 24 sec @ 120% (120w)
• 15 sec @ 45% (45w)
• 26 sec @ 118% (118w)
• 15 sec @ 45% (45w)
• 29 sec @ 116% (116w)
• 15 sec @ 45% (45w)
• 32 sec @ 115% (115w)
• 15 sec @ 45% (45w)
• 35 sec @ 113% (113w)
• 15 sec @ 45% (45w)
• 38 sec @ 112% (112w)
• 15 sec @ 45% (45w)
• 42 sec @ 110% (110w)
• 15 sec @ 45% (45w)
• 46 sec @ 110% (110w)
• 15 sec @ 45% (45w)
• 50 sec @ 109% (109w)
• 15 sec @ 45% (45w)
• 55 sec @ 107% (107w)
• 15 sec @ 45% (45w)
• 1 min @ 107% (107w)
• 5 min @ 55-50% (55-50w)