Workouts
Workout
4×4:00 hard-start VO2 intervals (30s @ 140% then 3:30 @ 105%) with equal rest.
warmup
Intensity: 60%
Repeat 4 times
active
Intensity: 140%
active
Intensity: 105%
recovery
Intensity: 50%
cooldown
Intensity: 50%
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, hard start, hiit.
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