100 3x10 40/20 @120/50

• Cycling
• 1hTime
• 79Stress
• 0.88Intensity
• 716Popularity

About this workout

This VO2 max workout features three sets of 10 intervals, where you'll push hard for 40 seconds at 120% FTP followed by 20-second recoveries at 50% — a tried-and-true method to boost your aerobic ceiling. Perfect for building power for those tough climbs or race kicks, this session will leave you feeling both challenged and accomplished.

Workout structure

• Warm-Up 10 min @ 65% (65w)
• 10X
  • 40 sec @ 120% (120w)
  • Rest 20 sec @ 50% (50w)
• Cooldown 5 min @ 65% (65w)
• 10X
  • 40 sec @ 120% (120w)
  • Rest 20 sec @ 50% (50w)
• Cooldown 5 min @ 65% (65w)
• 10X
  • 40 sec @ 120% (120w)
  • Rest 20 sec @ 50% (50w)
• Cooldown 5 min @ 65% (65w)
• Cooldown 5 min @ 50% (50w)