VO2max with sprint
- Cycling
- 59mTime
- 78Stress
- 0.89Intensity
- 30Popularity
About this workout
This VO2 max workout features 4x4 intervals, pushing your limits with 90 seconds at 108% FTP followed by equal rest; it’s a classic way to boost your aerobic ceiling and prepare for those hard efforts on climbs or during race kicks. Perfect for cyclists looking to build raw power for intense group rides or time trials, this session will have you gasping but ready to tackle the next challenge.
Workout structure
- Warm-Up 10 min @ 50-70% (50-70w)
- Active 5 min @ 70% (70w)
- Active 1:30 min @ 108% (108w)
- Active 1:30 min @ 113% (113w)
- Active 1:30 min @ 118% (118w)
- Active 15 sec @ 150% (150w)
- Active 5 min @ 55% (55w)
- Active 1:30 min @ 108% (108w)
- Active 1:30 min @ 113% (113w)
- Active 1:30 min @ 118% (118w)
- Active 15 sec @ 150% (150w)
- Active 5 min @ 55% (55w)
- Active 1:30 min @ 108% (108w)
- Active 1:30 min @ 113% (113w)
- Active 1:30 min @ 118% (118w)
- Active 15 sec @ 150% (150w)
- Active 5 min @ 55% (55w)
- Active 1:30 min @ 108% (108w)
- Active 1:30 min @ 113% (113w)
- Active 1:30 min @ 118% (118w)
- Active 15 sec @ 150% (150w)
- Cooldown 10 min @ 63-43% (63-43w)