Anaerobic

VO2max - Ronnestad(advanced)

  • Cycling
  • 1hTime
  • 90Stress
  • 0.95Intensity
  • 51Popularity

About this workout

This advanced Rønnestad workout features brutal 4x4 VO2max intervals that push your limits with 12 sets of 35 seconds at 124% FTP, designed to build your raw sprinting power and lactate tolerance. Perfect for developing the kick needed to close gaps during races or group rides, this session will leave your lungs begging for mercy.

KSH

Workout structure

  • 7 min @ 55-85% (55-85w)
  • 2 min @ 50% (50w)
  • 12X
    • 35 sec @ 124% (124w)
    • Rest 14 sec @ 45% (45w)
  • 3:16 min @ 45% (45w)
  • 12X
    • 35 sec @ 124% (124w)
    • Rest 14 sec @ 45% (45w)
  • 3:16 min @ 45% (45w)
  • 12X
    • 35 sec @ 124% (124w)
    • Rest 14 sec @ 45% (45w)
  • 3:16 min @ 45% (45w)
  • 12X
    • 35 sec @ 124% (124w)
    • Rest 14 sec @ 45% (45w)
  • 2 min @ 45-30% (45-30w)