VO2max - short 45min boost

• Cycling
• 45mTime
• 41Stress
• 0.74Intensity
• 759Popularity

About this workout

This short and intense VO2 max workout features the classic 4x4 protocol, designed to push your aerobic ceiling with bursts at 110% FTP. Perfect for those looking to boost their performance in group rides or race scenarios, it provides a powerful kick to elevate your fitness without a massive time commitment.

Workout structure

• 2 min @ 59% (59w)
• 2 min @ 66% (66w)
• 2 min @ 71% (71w)
• 2 min @ 75% (75w)
• 2 min @ 82% (82w)
• 4X
  • 30 sec @ 110% (110w)
  • 30 sec @ 50% (50w)
• Free-ride 3 min @ 60% (60w)
• 4X
  • 30 sec @ 110% (110w)
  • 30 sec @ 50% (50w)
• Free-ride 3 min @ 60% (60w)
• 4X
  • 30 sec @ 110% (110w)
  • 30 sec @ 50% (50w)
• Free-ride 3 min @ 60% (60w)
• 4X
  • 30 sec @ 110% (110w)
  • 30 sec @ 50% (50w)
• Free-ride 10 min @ 60% (60w)