Anaerobic

VO2max - Wynne+1

  • Cycling
  • 1h 15mTime
  • 104Stress
  • 0.91Intensity
  • 271Popularity

About this workout

This gnarly workout features three brutal 2-minute efforts at 130% FTP, interspersed with solid recoveries, making it a powerhouse session for building raw sprinting power and lactate tolerance. Ideal for closing gaps during intense group rides or nailing those race-kick moments, this is a must-do VO2 max session that echoes the classic Norwegian 4x4 protocol.

nazifazhar

Workout structure

  • 2 min @ 50% (50w)
  • 2 min @ 70% (70w)
  • 2 min @ 95% (95w)
  • 1 min @ 40% (40w)
  • 15 sec @ 130% (130w)
  • 1 min @ 40% (40w)
  • 15 sec @ 150% (150w)
  • 4:30 min @ 50% (50w)
  • 3X
    • 2 min @ 130% (130w)
    • 5 min @ 40% (40w)
  • 2 min @ 130% (130w)
  • 6 min @ 50% (50w)
  • 3X
    • 1 min @ 150% (150w)
    • 3 min @ 40% (40w)
  • 1 min @ 150% (150w)
  • 6 min @ 50% (50w)
  • 3X
    • 30 sec @ 180% (180w)
    • 3 min @ 40% (40w)
  • 30 sec @ 180% (180w)
  • 3 min @ 35% (35w)