Wytrzymałość siłowa + VO2Max

• Cycling
• 1h 15mTime
• 94Stress
• 0.87Intensity
• 25Popularity

About this workout

This workout pushes your limits with a hard main set focused on anaerobic intervals at 135% FTP, boosting your raw sprinting power and lactate tolerance. Perfect for closing gaps in group rides or adding that extra punch for race kicks, this session is a key ingredient in your VO2 max development arsenal, reminiscent of classic 4x4 protocols.

Workout structure

• 1:40 min @ 60% (60w)
• 1:40 min @ 70% (70w)
• 1:40 min @ 80% (80w)
• 3 min @ 80% (80w)
• 3 min @ 88% (88w)
• 3 min @ 95% (95w)
• 3X
  • 10 sec @ 150% (150w)
  • 50 sec @ 55% (55w)
• 12 min @ 75% (75w)
• 3X
  • 30 sec @ 135% (135w)
  • 30 sec @ 70% (70w)
• 3 min @ 75% (75w)
• 10 min @ 95% (95w)
• 3 min @ 75% (75w)
• 3X
  • 30 sec @ 135% (135w)
  • 30 sec @ 70% (70w)
• 3 min @ 75% (75w)
• 10 min @ 95% (95w)
• 6 min @ 75% (75w)
• 1:40 min @ 80% (80w)
• 1:40 min @ 70% (70w)
• 1:40 min @ 60% (60w)