Anaerobic

VoMax4 - 6x30/30

  • Cycling
  • 2h 0mTime
  • 983Stress
  • 2.21Intensity
  • 90Popularity

About this workout

The VoMax4 workout pushes your limits with 6 sets of intense 30-second efforts at 350% FTP, designed to build that explosive kick for closing gaps during races or group rides. This brutal anaerobic session is perfect for developing raw sprinting power and lactate tolerance, giving you the top-end punch needed for those gnarly finish line sprints.

Mf1101

Workout structure

  • 30 min @ 180% (180w)
  • 6X
    • 30 sec @ 350% (350w)
    • Rest 30 sec @ 200% (200w)
  • 13 min @ 200% (200w)
  • 6X
    • Rest 30 sec @ 350% (350w)
    • 30 sec @ 200% (200w)
  • 13 min @ 200% (200w)
  • 2X
    • Rest 30 sec @ 350% (350w)
    • 30 sec @ 200% (200w)
    • Rest 30 sec @ 350% (350w)
  • 2X
    • 30 sec @ 200% (200w)
    • Rest 30 sec @ 350% (350w)
  • 30 sec @ 200% (200w)
  • Rest 13 min @ 200% (200w)
  • 6X
    • 30 sec @ 350% (350w)
    • Rest 30 sec @ 200% (200w)
  • 13 min @ 200% (200w)
  • 15 min @ 180% (180w)