Friday, October 23
11:00 PM UTC
ZA Road WO #3 - VO2 Capacity
Group Workout
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If you want to push the limits of your aerobic ability and see how strong your system is, this workout is for you. Discover your 4min max power—4 minutes being the time scale widely seen as a solid benchmark of effort.

We all know the feeling when we tackle the Volcano KOM at FULL GAS or follow an attack on Box Hill—our heart rate surges with our breathing rate close to maximum. Today's workout tests how deep you can go for 4min, followed by how well you can recover from such efforts.

This workout gives you a look at two key performance metrics. First, your 4min maximal power. We want you to go ALL OUT during this effort and hold nothing back. Avoid going too far into the red zone at the start of this interval by controlling your pacing.

Second, we stress your ability to clear the high lactate concentrations generated during the 4min all-out effort. You have 11min to recover before producing four 2min efforts at 115%, which is near the limit of your VO2 power.

Unlock your untapped power and get faster with Zwift Academy Road. Our world-class training program for the world unlocks your speed, strength, and higher cycling performance. Follow the journey and get more insight into your fitness, and where to build further. Compete at the highest level, and you could win a pro contract with the inspiring UCI Women’s World Team, CANYON//SRAM Racing or UCI Men’s Pro Continental Team Alpecin–Fenix.

Graduation Requirements:

* Complete all eight Workouts
* Complete four other events, which can be any combination of Zwift Academy group Rides, Segment Group Rides, or Races
* Competing for the pro contract? You must complete two Segment Group Rides and both races for your four additional events. Make sure you check off all the other requirements listed on our website, at zwift.com/academy

Find out more and schedule your next ride at zwift.com/zaroadmen