VO2Max

0h55-V02max-The Rowe

  • Cycling
  • 54mTime
  • 45Stress
  • 0.71Intensity
  • 50Popularity

About this workout

The Rowe is a tough VO2 max workout that pushes your limits with short, intense intervals aimed at raising your aerobic ceiling. Perfect for preparing for those steep climbs or sprinting in races, this session will leave you feeling breathless yet accomplished.

Pierrick

Workout structure

  • Warm-Up 8 min @ 30-50% (30-50w)
  • Active 3 min @ 65% (65w) 60 rpm
  • Active 2 min @ 40% (40w)
  • Active 30 sec @ 85% (85w) 95 rpm
  • Active 30 sec @ 40% (40w)
  • Active 30 sec @ 95% (95w) 100 rpm
  • Active 30 sec @ 40% (40w)
  • Active 30 sec @ 108% (108w) 110 rpm
  • Active 30 sec @ 40% (40w)
  • Active 30 sec @ 85% (85w) 95 rpm
  • Active 30 sec @ 40% (40w)
  • Active 30 sec @ 95% (95w) 100 rpm
  • Active 30 sec @ 40% (40w)
  • Active 30 sec @ 108% (108w) 110 rpm
  • Active 30 sec @ 40% (40w)
  • Active 3 min @ 65% (65w)
  • 3X
    • Active 1 min @ 115% (115w)
    • Rest 1 min @ 40% (40w)
  • Active 3 min @ 40% (40w)
  • 3X
    • Active 1 min @ 115% (115w)
    • Rest 1 min @ 40% (40w)
  • Active 3 min @ 40% (40w)
  • 6X
    • Active 15 sec @ 130% (130w)
    • Rest 45 sec @ 40% (40w)
  • Cooldown 8 min @ 55-30% (55-30w)