vo2max krokus

• Cycling
• 1h 21mTime
• 121Stress
• 0.94Intensity
• 45Popularity

About this workout

The VO2 max Krokus workout features an intense main set of 3 sets of 12 x 30-second efforts at 155.2% FTP, perfect for building the kick needed to close gaps during races and group rides. This hard-hitting session mimics the 4x4 VO2 max protocol, pushing your aerobic ceiling while developing lactate tolerance for those savage race kicks.

Workout structure

• 5 min @ 41% (41w)
• 10 min @ 62% (62w)
• 1 min @ 117% (117w)
• 2 min @ 62% (62w)
• 1 min @ 117% (117w)
• Rest 6 min @ 62% (62w)
• 12X
  • 30 sec @ 155% (155w)
  • Rest 30 sec @ 41% (41w)
• Rest 10 min @ 41% (41w)
• 12X
  • 30 sec @ 155% (155w)
  • Rest 30 sec @ 41% (41w)
• Rest 10 min @ 41% (41w)
• 12X
  • 30 sec @ 155% (155w)
  • Rest 30 sec @ 41% (41w)
• 30 sec @ 155% (155w)