VO2Max

10 short, 10 long

  • Cycling
  • 1h 30mTime
  • 71Stress
  • 0.69Intensity
  • 31Popularity

About this workout

This workout features 10 short efforts of 60 seconds at 110% FTP, interspersed with 4 minutes of recovery, pushing your aerobic ceiling for those moments when the road kicks up. It's a fantastic addition to your training arsenal for building the capacity needed in group rides or tough races, blending the benefits of SST short and SST long sessions.

the_huggimonster

Workout structure

  • 10 min @ 30-70% (30-70w)
  • 10X
    • 12 sec @ 120% (120w)
    • Rest 48 sec @ 40% (40w)
  • 10X
    • 1 min @ 110% (110w)
    • Rest 4 min @ 40% (40w)
  • 5 min @ 85% (85w)
  • 15 min @ 85-30% (85-30w)