VO2max - kurz und knackig

• Cycling
• 45mTime
• 46Stress
• 0.78Intensity
• 20Popularity

About this workout

This short and intense VO2 max workout features 5 rounds of 30-second efforts at 120% FTP, perfect for boosting your aerobic ceiling and preparing you for those tough climbs or sprint finishes. Incorporate this classic 4x4 VO2 max protocol to elevate your performance during group rides or time trials without eating up too much of your day.

Workout structure

• 5 min @ 45-55% (45-55w)
• 2 min @ 70% (70w)
• 2 min @ 55% (55w)
• 5X
  • 30 sec @ 120% (120w)
  • 1 min @ 50% (50w)
• 30 sec @ 120% (120w)
• 4 min @ 50% (50w)
• 5 min @ 65-110% (65-110w)
• 4 min @ 50% (50w)
• 5 min @ 75-120% (75-120w)
• 3 min @ 55% (55w)
• 2 min @ 105% (105w)
• 5 min @ 60-40% (60-40w)