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2026-07-21

VO2 4 x 4 min

  • Id: 2026-07-21-vo2-4-x-4-min
  • Title: VO2 4 x 4 min
  • Kind: workout
  • Discipline: bike
  • Surface: road
  • Priority: key
  • Planned time: unscheduled
  • Duration: 1:30
  • Distance: ~40 km
  • Intensity: VO2max
  • Location: Orillia, ON
  • TrainingPeaks ID: 3833226845

Workout

4 x 4 min at 106-115% FTP with 4 min easy between. Start each rep strong and hold on. If rep 3 falls apart, skip rep 4.

Structured workout

  • Primary intensity metric: percentOfFtp
  • Step: Warm-up, 25 min, 55-72, warmUp
  • Repetition block: 4 reps
    • Step: VO2, 4 min, 106-115, active
    • Step: Recovery, 4 min, 55-65, rest
  • Step: Endurance, 20 min, 65-72, active
  • Step: Cool-down, 10 min, 50-60, coolDown

Fuelling

75 g/hr. Hard days are fueled, not survived.

Gym: posterior chain 1

  • Id: 2026-07-21-gym-posterior-chain-1
  • Title: Gym: posterior chain 1
  • Kind: workout
  • Discipline: strength
  • Surface: gym
  • Priority: support
  • Planned time: unscheduled
  • Duration: 0:40-0:50
  • Location: Orillia, ON
  • TrainingPeaks ID: 3833226943

Workout

Romanian deadlifts 4x6 building load, Nordic lowers 3x4 (control the descent, use hands to push back up), single-leg hip bridges 3x8, core.

Fuelling

Normal meals around the session. Protein within an hour after.

Notes

Load should progress week over week. Log the weights.