1 on 1 off

• Cycling
• 1hTime
• 71Stress
• 0.84Intensity
• 25Popularity

About this workout

This VO2 max workout features a demanding main set of 15 intervals at 120.2% FTP, pushing your aerobic ceiling with short bursts of intensity followed by brief recoveries. Perfect for building your capacity for group ride sprints and tough climbs, it’s a classic protocol for those looking to ramp up their cycling performance.

Workout structure

• 5 min @ 45% (45w)
• 7 min @ 55-100% (55-100w)
• 2 min @ 45% (45w)
• 3X
  • 15 sec @ 95% (95w) 120 rpm
  • Rest 1 min @ 45% (45w)
• 3:15 min @ 45% (45w)
• 15X
  • 1 min @ 120% (120w)
  • Rest 1 min @ 45% (45w)
• 9 min @ 45% (45w)