Vo2Max Semana 1- 2º

• Cycling
• 1h 16mTime
• 99Stress
• 0.88Intensity
• 70Popularity

About this workout

This 4x4 VO2 max workout pushes your limits with four brutal 3-minute efforts at 112% FTP, interspersed with 3-minute recoveries to sharpen your aerobic ceiling. Perfect for building capacity when the road inclines, this session is a must for those eyeing performance gains in races or challenging group rides.

Workout structure

• 55 sec @ 49% (49w)
• 55 sec @ 56% (56w)
• 55 sec @ 61% (61w)
• 55 sec @ 65% (65w)
• 55 sec @ 70% (70w)
• 55 sec @ 75% (75w)
• 55 sec @ 79% (79w)
• 55 sec @ 84% (84w)
• 55 sec @ 88% (88w)
• 55 sec @ 93% (93w)
• 50 sec @ 100% (100w)
• 4X
  • 2:30 min @ 112% (112w)
  • Rest 2:30 min @ 55% (55w)
• 2:30 min @ 55% (55w)
• 4X
  • 2 min @ 112% (112w)
  • Rest 2 min @ 55% (55w)
• 2 min @ 55% (55w)
• 3X
  • 1:30 min @ 120% (120w)
  • Rest 1:30 min @ 55% (55w)
• 1:30 min @ 55% (55w)
• 2X
  • 1 min @ 120% (120w)
  • Rest 1 min @ 55% (55w)
• 1 min @ 55% (55w)
• 10 min @ 60-50% (60-50w)