2:00h 2x 5x40sr20s VO2 MaxBursts 3x 10mr5m Threshold

• Cycling
• 2h 0mTime
• 138Stress
• 0.83Intensity
• 30Popularity

About this workout

This workout features a classic VO2 max main set with 3 x 10 minutes at 100% FTP, designed to push your aerobic ceiling and improve your performance during those critical moments when the road kicks up. A time-tested staple for building the speed and endurance needed to thrive in group rides or time trials, this session will have you ready to tackle any challenge that comes your way.

Workout structure

• Warm-Up 14 min @ 70% (70w)
• 3X
  • 1 min @ 80% (80w) 120 rpm
  • Rest 1 min @ 60% (60w)
• 10 min @ 70% (70w)
• 5X
  • 40 sec @ 120% (120w)
  • Rest 20 sec @ 60% (60w)
• 10 min @ 70% (70w)
• 5X
  • 40 sec @ 120% (120w)
  • Rest 20 sec @ 60% (60w)
• 10 min @ 70% (70w)
• 3X
  • 10 min @ 100% (100w)
  • Rest 5 min @ 55% (55w)
• 15 min @ 60% (60w)