Anaerobic

VO2max - 11rep 4set(Ronnestad)

  • Cycling
  • 57mTime
  • 85Stress
  • 0.94Intensity
  • 192Popularity

About this workout

This Rønnestad 4x4 workout features a brutal main set of 11 reps at 128% FTP, designed to push your anaerobic limits and build that essential kick for closing gaps during races. Perfect for those looking to boost their raw sprinting power and lactate tolerance, this session will leave you gasping but ready to tackle any competitive challenge.

KSH

Workout structure

  • 10 min @ 50-90% (50-90w)
  • 2 min @ 50% (50w)
  • 11X
    • 31 sec @ 128% (128w)
    • Rest 14 sec @ 45% (45w)
  • 3 min @ 45% (45w)
  • 11X
    • 31 sec @ 128% (128w)
    • Rest 14 sec @ 45% (45w)
  • 3 min @ 45% (45w)
  • 11X
    • 31 sec @ 128% (128w)
    • Rest 14 sec @ 45% (45w)
  • 3 min @ 45% (45w)
  • 11X
    • 31 sec @ 128% (128w)
    • Rest 14 sec @ 45% (45w)
  • 3 min @ 45-30% (45-30w)