12x 20s MAP 50s VO2

• Cycling
• 1hTime
• 72Stress
• 0.85Intensity
• 50Popularity

About this workout

This session features 12 hard 50-second efforts at 116% FTP, perfect for building the kick needed to close gaps during intense group rides or race scenarios. It's a classic VO2 max workout that maximizes your top-end punch while pushing your lactate tolerance to new heights.

Workout structure

• 2 min @ 45% (45w)
• 3 min @ 55% (55w)
• 6 min @ 60% (60w)
• 1 min @ 100% (100w)
• 1 min @ 50% (50w)
• 12X
  • 2 min @ 55% (55w)
  • 20 sec @ 135% (135w)
  • 50 sec @ 116% (116w)
• 1 min @ 45% (45w)
• 8 min @ 55% (55w)