Vo2max - Riduck
- Cycling
- 55mTime
- 85Stress
- 0.96Intensity
- 137Popularity
About this workout
This session features 11×2 minute intervals at 110% FTP, perfect for boosting your aerobic ceiling while testing your limits. Incorporate this intense VO2 max workout into your training for a competitive edge during climbs or when the pace heats up in races, just like the classic 4x4 vo2max protocol.
Workout structure
- 6 min @ 57-78% (57-78w)
- 30 sec @ 110% (110w)
- Rest 30 sec @ 50% (50w)
- 30 sec @ 112% (112w)
- Rest 30 sec @ 50% (50w)
- 2 min @ 55% (55w)
- 2 min @ 110% (110w)
- Rest 2 min @ 108% (108w)
- 2 min @ 106% (106w)
- Rest 2 min @ 104% (104w)
- 3:20 min @ 40% (40w)
- 2 min @ 112% (112w)
- Rest 2 min @ 110% (110w)
- 2 min @ 108% (108w)
- Rest 2 min @ 106% (106w)
- 3:20 min @ 40% (40w)
- 2 min @ 112% (112w)
- Rest 2 min @ 110% (110w)
- 2 min @ 108% (108w)
- Rest 2 min @ 106% (106w)
- 3:20 min @ 40% (40w)
- 2 min @ 112% (112w)
- Rest 2 min @ 110% (110w)
- 2 min @ 108% (108w)
- Rest 2 min @ 106% (106w)
- 3 min @ 40% (40w)