VO2max & Anaerobic Intervals
65 min · 53-65 TSS · IF 0.72 · 105-120% FTP · Zone 5+ (VO2max)
What this workout does
Targeting your anaerobic capacity with sustained above-threshold efforts. These build your ability to sustain hard efforts.
Four minutes at 105-115% FTP with high cadence loads the cardiovascular system more than the legs, pushing stroke volume and oxygen delivery toward their ceiling. Holding 95+ RPM keeps the stress aerobic and trains smooth form under duress. Classic build-phase work - follow it with an easy day.
How to ride it
Indoor / trainer
Warm up 20min. 4x4min at 105-115% FTP with 4min recovery between. Cool down 15min. Keep cadence high (95+ RPM).
Outside
Steady climb or quiet flat road. Hold 105-115% FTP with cadence high around 95 RPM - smooth circles, no grinding. If cadence drops and breathing stays easy, you are under target; lift the effort.
Workout structure (65 min)
- Warm-up 20m 55% 4x - Effort 4m 110% 95rpm - 4m 55% - Cool-down 15m 55%
Targets are a percentage of FTP. This is the same shorthand the free workout builder understands — paste it there to edit any step, or download the workout for Zwift, Garmin or any smart trainer.
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