4×8 VO2 Builder

Interval

73 min

IF 0.64

Four 8-minute intervals at high intensity, matching protocols shown to be effective for VO2 and FTP gains.

Duration

73 min

Blocks

Intensity

0.64

Workout analysis

Session profile and interval structure.

warmup · 55%15 min

Repeat 4 times

active · 108%8 min

recovery · 55%4 min

cooldown · 45%10 min

Training purpose

VO2-focused intervals raise aerobic ceiling and repeatability for attacks, climbs, and hard surges.

Useful when you want sessions that match tags such as VO2 Max, 4×8.

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Session summary

Ratings, tags, and related sessions.