YourIntervalsVO2max Pro
4 × 4 VO2max
The proven 4 × 4 format at 112 % FTP.
014 min28 min41 min55 min
Duration55 min
DifficultyVery Hard
TSS (est.)65
Intensity factor0.84
Workout structure
15 min 45→70 % + 4 × (4 min @ 112 % + 4 min @ 50 %) + 8 min 65→40 %. Watts shown for an FTP of 250 W — the app scales every target to your own FTP.
- Warm-up45 % → 70 % FTP15 min
- 4 × repeat4 min @ 112 % + 4 min @ 50 %32 min
- VO2max112 % FTP · 280 W at 250 W4 min
- Recovery50 % FTP · 125 W at 250 W4 min
- Cool-down65 % → 40 % FTP8 min
Why ride 4 × 4 VO2max?
Short, very hard intervals that challenge your aerobic system. Effective but demanding, so quality matters more than quantity.
When to use it
On a well-rested day, generally once a week or less for recreational riders.
Recovery
Start fresh and ride easy the next day. If you can't reach the targets, end the session early.
Riding tips
- Ride it in ERG mode: YourIntervals sets the resistance for every interval, so focus on a smooth, steady cadence around 85–95 rpm.
- Targets feel off today? Use the intensity control to scale the whole workout up or down in 1 % steps.