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VO2 max
Rising VO2 4×4
Four 4-minute efforts that each climb from 105 % to 120 %.
- Duration
- 45 min
- TSS
- 60
- IF
- 0.89
- Difficulty
- Hard
- Steps
- 11
Power profile
FTP 100%
125%Steps
| # | Section | Starts | Length | Target (% FTP) |
|---|---|---|---|---|
| 1 | Warm-up | 0:00 | 8:00 | 40 → 70% |
| 2 | Warm-up | 8:00 | 1:00 | 95% |
| 3 | Warm-up | 9:00 | 1:00 | 55% |
| 4 | Work | 10:00 | 4:00 | 105 → 120% |
| 5 | Recovery | 14:00 | 4:00 | 50% |
| 6 | Work | 18:00 | 4:00 | 105 → 120% |
| 7 | Recovery | 22:00 | 4:00 | 50% |
| 8 | Work | 26:00 | 4:00 | 105 → 120% |
| 9 | Recovery | 30:00 | 4:00 | 50% |
| 10 | Work | 34:00 | 4:00 | 105 → 120% |
| 11 | Cool-down | 38:00 | 7:00 | 60 → 40% |