VO2Max3 4x 4x(40-20)-r3

• Cycling
• 45mTime
• 52Stress
• 0.83Intensity
• 46Popularity

About this workout

This VO2 max workout features 4 sets of 4 x 40 seconds at 115% FTP, pushing your aerobic ceiling with short, intense efforts followed by brief recoveries. Perfect for boosting your capacity on climbs or preparing for race kicks, this session will sharpen your speed and endurance for high-stakes moments in group rides or time trials.

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 3 min @ 50% (50w)
• 4X
  • Active 40 sec @ 115% (115w) 100 rpm
  • Rest 20 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 3 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)