Pro VO2 4-Minute Protocol
Year-round VO2 max training used by Team Visma-Lease a Bike. 4min at 108-115% FTP targeting elite power development. Replaces traditional winter base-only approach.
1h 30m
Duration
Intensity
Training Stress
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Workout Breakdown
Race Prep Warmup
Intensive pre-race warmup with opener efforts
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Duration
20m
mode_heat
Intensity
4
bolt
Power
55% - 110% FTP
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Heart Rate
70% - 88% Max HR
Pro VO2 4-2 Pattern
4min at 108-115% FTP / 2min recovery - professional VO2 development
timer
Duration
6m
mode_heat
Intensity
9
bolt
Power
108% - 115% FTP
favorite
Heart Rate
90% - 98% Max HR
Lactate Clearance Recovery
Active recovery at 50-65% FTP for lactate clearance
timer
Duration
10m
mode_heat
Intensity
3
bolt
Power
50% - 65% FTP
favorite
Heart Rate
65% - 72% Max HR
Pro VO2 4-2 Pattern
4min at 108-115% FTP / 2min recovery - professional VO2 development
timer
Duration
6m
mode_heat
Intensity
9
bolt
Power
108% - 115% FTP
favorite
Heart Rate
90% - 98% Max HR
Lactate Clearance Recovery
Active recovery at 50-65% FTP for lactate clearance
timer
Duration
10m
mode_heat
Intensity
3
bolt
Power
50% - 65% FTP
favorite
Heart Rate
65% - 72% Max HR
Pro VO2 4-2 Pattern
4min at 108-115% FTP / 2min recovery - professional VO2 development
timer
Duration
6m
mode_heat
Intensity
9
bolt
Power
108% - 115% FTP
favorite
Heart Rate
90% - 98% Max HR
Lactate Clearance Recovery
Active recovery at 50-65% FTP for lactate clearance
timer
Duration
10m
mode_heat
Intensity
3
bolt
Power
50% - 65% FTP
favorite
Heart Rate
65% - 72% Max HR
Pro VO2 4-2 Pattern
4min at 108-115% FTP / 2min recovery - professional VO2 development
timer
Duration
6m
mode_heat
Intensity
9
bolt
Power
108% - 115% FTP
favorite
Heart Rate
90% - 98% Max HR
Pro Recovery Cooldown
Extended professional cooldown for optimal adaptation
timer
Duration
15m
mode_heat
Intensity
2
bolt
Power
40% - 55% FTP
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Heart Rate
60% - 68% Max HR