#104_(7-6-5-4-3)x(45"/1')

• Cycling
• 1h 18mTime
• 91Stress
• 0.83Intensity
• 45Popularity

About this workout

This workout features a brutal main set of 25 intervals, each 45 seconds at 120% FTP, designed to push your VO2 max to the limit while building that essential capacity for when the road kicks up. Perfect for race day prep or sharpening your legs ahead of intense group rides, it’s an iconic session that rewards hard work with significant gains in aerobic power.

Workout structure

• 10 min @ 50% (50w)
• 5 min @ 100% (100w)
• 5 min @ 50% (50w)
• 7X
  • 45 sec @ 120% (120w)
  • Rest 1 min @ 50% (50w)
• 3 min @ 50% (50w)
• 6X
  • 45 sec @ 120% (120w)
  • Rest 1 min @ 50% (50w)
• 3 min @ 50% (50w)
• 5X
  • 45 sec @ 120% (120w)
  • Rest 1 min @ 50% (50w)
• 3 min @ 50% (50w)
• 4X
  • 45 sec @ 120% (120w)
  • Rest 1 min @ 50% (50w)
• 3 min @ 50% (50w)
• 3X
  • 45 sec @ 120% (120w)
  • Rest 1 min @ 50% (50w)
• 3 min @ 50% (50w)