Anaerobic

VO2max sprint

  • Cycling
  • 1h 13mTime
  • 127Stress
  • 1.02Intensity
  • 60Popularity

About this workout

This VO2 max sprint workout features 18 hard-hitting intervals of 30 seconds at a savage 155.2% FTP, designed to build your top-end punch and lactate tolerance for those critical race kicks or late breakaways. Perfect for those looking to replicate the intensity of the classic 4x4 VO2 max protocol, this session will push your limits while boosting your aerobic ceiling.

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Workout structure

  • 4 min @ 41% (41w)
  • 5 min @ 62% (62w)
  • 2 min @ 103% (103w)
  • 2 min @ 41% (41w)
  • 30 sec @ 172% (172w)
  • 3 min @ 41% (41w)
  • 12X
    • 30 sec @ 155% (155w)
    • Rest 30 sec @ 41% (41w)
  • 5 min @ 41% (41w)
  • 12X
    • 15 sec @ 276% (276w)
    • Rest 45 sec @ 41% (41w)
  • 5 min @ 41% (41w)
  • 6X
    • 30 sec @ 155% (155w)
    • Rest 30 sec @ 41% (41w)
  • 5 min @ 41% (41w)
  • 6X
    • 15 sec @ 276% (276w)
    • Rest 45 sec @ 41% (41w)
  • 6 min @ 41% (41w)