VO2Max short

• Cycling
• 1hTime
• 67Stress
• 0.82Intensity
• 20Popularity

About this workout

This VO2 max workout includes two sets of 5 intervals at 115% FTP, designed to push your aerobic ceiling and boost your performance on those steep climbs or during intense race efforts. It's a fantastic option for those looking to fit in some short, effective SST sessions or practice the Norwegian 4x4 protocol without an overwhelming time commitment.

Workout structure

• 4 min @ 40% (40w)
• 2 min @ 60% (60w)
• 1 min @ 80% (80w)
• 15 sec @ 100% (100w)
• 45 sec @ 60% (60w)
• 5 min @ 65% (65w) Erg
• 5X
  • 1:30 min @ 115% (115w)
  • Rest 1:30 min @ 40% (40w)
• 5 min @ 60% (60w) 140 bpm HR
• 5X
  • 1:30 min @ 115% (115w)
  • Rest 1:30 min @ 40% (40w)
• Rest 5 min @ 60% (60w)
• 7 min @ 40% (40w)