Anaerobic

15.Fast VO2max

  • Cycling
  • 49mTime
  • 71Stress
  • 0.93Intensity
  • 35Popularity

About this workout

This savage VO2 max workout features 15-second efforts at 160% FTP, perfect for building that explosive kick needed in breakaways or race finishes. Incorporate this session to boost your top-end power and lactate tolerance, ideal for those looking to enhance their performance during high-intensity efforts like the Norwegian 4x4 intervals.

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Workout structure

  • Active 3 min @ 50% (50w)
  • Active 2 min @ 65% (65w)
  • Active 15 sec @ 140% (140w)
  • Active 30 sec @ 40% (40w)
  • Active 15 sec @ 150% (150w)
  • Active 30 sec @ 40% (40w)
  • Active 15 sec @ 160% (160w)
  • Active 2 min @ 40% (40w)
  • Active 15 sec @ 160% (160w)
  • Active 30 sec @ 40% (40w)
  • Active 30 sec @ 153% (153w)
  • Active 1 min @ 40% (40w)
  • Active 45 sec @ 147% (147w)
  • Active 1:30 min @ 40% (40w)
  • Active 1 min @ 140% (140w)
  • Active 2 min @ 40% (40w)
  • Active 45 sec @ 147% (147w)
  • Active 1:30 min @ 40% (40w)
  • Active 30 sec @ 153% (153w)
  • Active 1 min @ 40% (40w)
  • 2X
    • Active 15 sec @ 160% (160w)
    • Active 30 sec @ 40% (40w)
  • Active 30 sec @ 153% (153w)
  • Active 1 min @ 40% (40w)
  • Active 45 sec @ 147% (147w)
  • Active 1:30 min @ 40% (40w)
  • Active 1 min @ 140% (140w)
  • Active 2 min @ 40% (40w)
  • Active 45 sec @ 147% (147w)
  • Active 1:30 min @ 40% (40w)
  • Active 30 sec @ 153% (153w)
  • Active 1 min @ 40% (40w)
  • 2X
    • Active 15 sec @ 160% (160w)
    • Active 30 sec @ 40% (40w)
  • Active 30 sec @ 153% (153w)
  • Active 1 min @ 40% (40w)
  • Active 45 sec @ 147% (147w)
  • Active 1:30 min @ 40% (40w)
  • Active 1 min @ 140% (140w)
  • Active 2 min @ 40% (40w)
  • Active 45 sec @ 147% (147w)
  • Active 1:30 min @ 40% (40w)
  • Active 30 sec @ 153% (153w)
  • Active 1 min @ 40% (40w)
  • Active 15 sec @ 160% (160w)
  • Active 5 min @ 40-30% (40-30w)