W4-2

• Cycling
• 1h 17mTime
• 95Stress
• 0.86Intensity
• 60Popularity

About this workout

This VO2 max workout consists of two sets of 4 x 3-minute intervals at a challenging 85.2% FTP, designed to push your aerobic ceiling and prepare you for when the road gets steep. Ideal for those looking to enhance their performance in group rides or time trials, it's a solid addition to your training regimen.

Workout structure

• 10 min @ 49% (49w)
• 30 sec @ 85% (85w)
• 30 sec @ 50% (50w)
• 30 sec @ 95% (95w)
• 30 sec @ 50% (50w)
• 30 sec @ 115% (115w)
• 30 sec @ 50% (50w)
• 2 min @ 50% (50w)
• 4X
  • 3 min @ 85% (85w)
  • 1 min @ 105% (105w)
  • 30 sec @ 115% (115w)
• 5 min @ 55% (55w)
• 4X
  • 3 min @ 85% (85w)
  • 1 min @ 105% (105w)
  • 30 sec @ 115% (115w)
• 5 min @ 55% (55w)
• 3 min @ 80% (80w)
• 1 min @ 100% (100w)
• 30 sec @ 110% (110w)
• 3 min @ 85% (85w)
• 1 min @ 105% (105w)
• 30 sec @ 115% (115w)
• 3 min @ 90% (90w)
• 1 min @ 110% (110w)
• 30 sec @ 120% (120w)
• 3 min @ 35% (35w)