Anaerobic

Vo2Max waves

  • Cycling
  • 57mTime
  • 76Stress
  • 0.89Intensity
  • 75Popularity

About this workout

These Vo2Max waves are designed to push your limits with high-intensity efforts that build your anaerobic kick and lactate tolerance, perfect for closing gaps in a race or ramping up your sprinting power. Incorporate this workout as a challenging complement to your training, especially if you're targeting the 4x4 vo2max protocols for peak performance.

Phil K

Workout structure

  • 15 min @ 30-90% (30-90w)
  • 1 min @ 110-130% (110-130w)
  • 30 sec @ 60% (60w)
  • 1:30 min @ 120% (120w)
  • 1:30 min @ 80% (80w)
  • 2X
    • 1 min @ 120% (120w)
    • Rest 1 min @ 80% (80w)
  • 4X
    • 30 sec @ 120% (120w)
    • Rest 30 sec @ 80% (80w)
  • 5 min @ 30-80% (30-80w)
  • 2 min @ 120% (120w)
  • 2 min @ 80% (80w)
  • 1:30 min @ 130-120% (130-120w)
  • 1:30 min @ 80% (80w)
  • 1 min @ 120-130% (120-130w)
  • 1 min @ 80% (80w)
  • 1 min @ 130-120% (130-120w)
  • 1 min @ 70% (70w)
  • 2X
    • 30 sec @ 130-120% (130-120w)
    • 30 sec @ 70% (70w)
    • 30 sec @ 120-130% (120-130w)
    • 30 sec @ 70% (70w)
  • 10 min @ 60-30% (60-30w)