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Shared workout · Cycling

VO2max Cycling Builder 5x4

Time · 1h 06minSteps · 14Shared · Sep 8, 2026

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THE WORKOUT, STEP BY STEP

CYCLING1h 06min

VO2max Cycling Builder 5x4

66 min VO2max-focused cycling session. Primary aim: spend meaningful time near VO2max, not sprint. Structure: 18 min progressive warm-up, 5x4 min hard intervals with 4 min active recovery, 12 min cool-down. If power is available, use the %FTP targets shown. If not, use RPE. Hard reps should feel like RPE 9/10: very hard but controlled, seated and smooth, no sprinting. Try to reach 90-95% max HR late in each work interval if HR is visible. Cadence: warm-up 85-95 rpm, work 95-105 rpm, recovery 85-95 rpm. Pacing: first interval = controlled at low end of target, middle intervals = settle into mid-high target, final interval = only press higher if form stays smooth. 4-week progression: Wk1 4x4 @ 112-116% FTP; Wk2 5x4 @ 112-118%; Wk3 5x4 with recovery cut to 3:30 or 6x4 @ 110-115%; Wk4 deload 4x4 @ 110-115% with full recovery.

WARMUP8 minTarget: 55-65% FTP • Cadence 85-95 rpm

8 min easy aerobic spin; build from very easy to steady. Purpose: raise temperature, increase oxygen uptake, and prime the aerobic system. If no power: RPE 2-3/10.

WARMUP5 minTarget: 70-80% FTP • Cadence 90-95 rpm

5 min progressive build to moderate endurance. Purpose: move from aerobic base toward threshold-adjacent effort. If no power: RPE 4-5/10.

WARMUP5 minTarget: 80-85% FTP • Cadence 90-100 rpm

5 min brisk build, finishing ready for VO2 work without fatigue. Purpose: fully activate aerobic metabolism and prepare for hard intervals. If no power: RPE 5-6/10.

5×Repeat

INTERVAL4 minTarget: 112-118% FTP • Cadence 95-105 rpm

4 min hard VO2 interval. First rep: start at the low end and build. Middle reps: hold steady. Final rep: only press if form stays smooth. Target: 112-118% FTP; if no power, RPE 9/10. Cadence 95-105 rpm.

RECOVERY4 minTarget: 45-55% FTP • Cadence 85-95 rpm

4 min active recovery. Keep it easy enough to clear lactate but not fully stop the aerobic load. If no power: RPE 2-3/10. Cadence 85-95 rpm.

COOLDOWN12 minTarget: 50-60% FTP • Cadence 85-95 rpm

12 min easy cool-down. Purpose: promote recovery, normalize breathing/heart rate, and finish with low stress. If no power: RPE 1-2/10.

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