5X4 minute VO2 and 4X2 minute VO2

• Cycling
• 1h 45mTime
• 129Stress
• 0.86Intensity
• 469Popularity

About this workout

This workout features a challenging main set of 5×4 minutes at 115% FTP, designed to push your VO2 max limits and maximize your aerobic capacity for those tough climbs and race scenarios. Incorporate this session into your training to prepare for high-intensity efforts like time trials or to improve your overall cycling power.

Workout structure

• 5 min @ 50% (50w) 80 rpm
• Active 3 min @ 60% (60w) 85 rpm
• Active 3 min @ 70% (70w) 95 rpm
• Active 3 min @ 80% (80w) 75 rpm
• Active 3 min @ 90% (90w) 105 rpm
• Active 10 min @ 55% (55w) 85 rpm
• 5X
  • Active 4 min @ 115% (115w) 105 rpm
  • Active 5 min @ 55% (55w)
• 4X
  • Active 5 min @ 55% (55w)
  • Active 2 min @ 115% (115w) 95 rpm
• Active 5 min @ 55% (55w)