VO2Max1 4x 4x(40-20)-r4

• Cycling
• 48mTime
• 54Stress
• 0.82Intensity
• 195Popularity

About this workout

This workout features four sets of 4 x 40 seconds at 115% FTP with brief 20-second recoveries, pushing your aerobic ceiling to new heights. Perfect for simulating the effort needed in hill sprints or closing gaps during a race, it’s a classic VO2 max session that builds the power you need when the pace heats up.

Workout structure

• Active 1 min @ 40% (40w)
• Active 1 min @ 49% (49w)
• Active 1 min @ 58% (58w)
• Active 1 min @ 66% (66w)
• Active 1 min @ 75% (75w)
• 3X
  • Active 30 sec @ 105% (105w) 105 rpm
  • Rest 30 sec @ 65% (65w) 85 rpm
• Active 2 min @ 50% (50w)
• 2X
  • Active 10 sec @ 150% (150w) 110 rpm
  • Rest 50 sec @ 65% (65w) 85 rpm
• Active 3 min @ 50% (50w)
• 4X
  • Active 40 sec @ 115% (115w) 100 rpm
  • Rest 20 sec @ 65% (65w) 85 rpm
• Active 4 min @ 50% (50w)
• 4X
  • Active 40 sec @ 115% (115w) 100 rpm
  • Rest 20 sec @ 65% (65w) 85 rpm
• Active 4 min @ 50% (50w)
• 4X
  • Active 40 sec @ 115% (115w) 100 rpm
  • Rest 20 sec @ 65% (65w) 85 rpm
• Active 4 min @ 50% (50w)
• 4X
  • Active 40 sec @ 115% (115w) 100 rpm
  • Rest 20 sec @ 65% (65w) 85 rpm
• Active 1 min @ 65% (65w)
• Active 1 min @ 59% (59w)
• Active 1 min @ 53% (53w)
• Active 1 min @ 46% (46w)
• Active 1 min @ 40% (40w)