VO2Max

12 Mesociclo 2 Power - Lezione 2

  • Cycling
  • 1h 31mTime
  • 88Stress
  • 0.76Intensity
  • 65Popularity

About this workout

This VO2 max workout features 14 intense 30-second efforts at 90% FTP, designed to push your aerobic ceiling and improve critical power for those moments when the road kicks up or the race heats up. Perfect for athletes looking to boost their performance in group rides or time trials, this session delivers the necessary punch to elevate your fitness without overreaching.

IlFusar

Workout structure

  • Warm-Up 9 min @ 25-45% (25-45w) 100 rpm
  • Active 8:10 min @ 45% (45w) 100 rpm
  • Active 50 sec @ 70% (70w) 55 rpm
  • Active 1:45 min @ 80% (80w) 40 rpm
  • Active 30 sec @ 105% (105w) 60 rpm
  • Active 30 sec @ 120% (120w) 80 rpm
  • Active 30 sec @ 130% (130w) 100 rpm
  • Active 1 min @ 25% (25w) 95 rpm
  • Active 30 sec @ 90% (90w) 40 rpm
  • Active 30 sec @ 105% (105w) 60 rpm
  • Active 30 sec @ 120% (120w) 80 rpm
  • Active 30 sec @ 130% (130w) 100 rpm
  • Active 1 min @ 25% (25w) 95 rpm
  • Active 30 sec @ 90% (90w) 40 rpm
  • Active 30 sec @ 105% (105w) 60 rpm
  • Active 30 sec @ 120% (120w) 80 rpm
  • Active 30 sec @ 130% (130w) 100 rpm
  • Active 1 min @ 25% (25w) 95 rpm
  • Active 30 sec @ 90% (90w) 40 rpm
  • Active 30 sec @ 105% (105w) 60 rpm
  • Active 30 sec @ 120% (120w) 80 rpm
  • Active 30 sec @ 130% (130w) 100 rpm
  • Active 1:30 min @ 25% (25w) 95 rpm
  • Active 35 sec @ 90% (90w) 40 rpm
  • Active 25 sec @ 105% (105w) 60 rpm
  • Active 35 sec @ 120% (120w) 80 rpm
  • Active 25 sec @ 130% (130w) 100 rpm
  • Active 4:5 min @ 25% (25w) 100 rpm
  • Active 30 sec @ 120% (120w) 100 rpm
  • Active 30 sec @ 110% (110w) 80 rpm
  • Active 30 sec @ 100% (100w) 60 rpm
  • Active 30 sec @ 90% (90w) 40 rpm
  • Active 1 min @ 25% (25w) 95 rpm
  • Active 30 sec @ 120% (120w) 100 rpm
  • Active 30 sec @ 110% (110w) 80 rpm
  • Active 30 sec @ 100% (100w) 60 rpm
  • Active 30 sec @ 90% (90w) 40 rpm
  • Active 1 min @ 25% (25w) 95 rpm
  • Active 30 sec @ 120% (120w) 100 rpm
  • Active 30 sec @ 110% (110w) 80 rpm
  • Active 45 sec @ 100% (100w) 60 rpm
  • Active 45 sec @ 90% (90w) 40 rpm
  • Active 1:30 min @ 25% (25w) 95 rpm
  • Active 30 sec @ 120% (120w) 100 rpm
  • Active 30 sec @ 110% (110w) 80 rpm
  • Active 30 sec @ 100% (100w) 60 rpm
  • Active 30 sec @ 90% (90w) 40 rpm
  • Active 1 min @ 25% (25w) 95 rpm
  • Active 30 sec @ 120% (120w) 100 rpm
  • Active 30 sec @ 110% (110w) 80 rpm
  • Active 30 sec @ 100% (100w) 60 rpm
  • Active 30 sec @ 90% (90w) 40 rpm
  • Active 4:45 min @ 20% (20w) 100 rpm
  • Active 1 min @ 45% (45w) 60 rpm
  • Active 25 sec @ 55% (55w) 50 rpm
  • Active 45 sec @ 55% (55w) 50 rpm
  • Active 35 sec @ 55% (55w) 50 rpm
  • Active 30 sec @ 65% (65w) 60 rpm
  • Active 25 sec @ 90% (90w) 70 rpm
  • Active 1:10 min @ 20% (20w) 100 rpm
  • Active 55 sec @ 55% (55w) 50 rpm
  • Active 35 sec @ 65% (65w) 60 rpm
  • Active 30 sec @ 90% (90w) 70 rpm
  • Active 1:55 min @ 20% (20w) 100 rpm
  • Active 1:5 min @ 55% (55w) 50 rpm
  • Active 30 sec @ 65% (65w) 60 rpm
  • Active 30 sec @ 90% (90w) 70 rpm
  • Active 1:30 min @ 20% (20w) 100 rpm
  • Active 35 sec @ 55% (55w) 50 rpm
  • Active 30 sec @ 65% (65w) 60 rpm
  • Active 30 sec @ 90% (90w) 70 rpm
  • Active 2:20 min @ 20% (20w) 100 rpm
  • Active 1:10 min @ 50% (50w) 50 rpm
  • Active 35 sec @ 65% (65w) 60 rpm
  • Active 25 sec @ 85% (85w) 70 rpm
  • Active 1:35 min @ 45% (45w) 40 rpm
  • Active 30 sec @ 55% (55w) 50 rpm
  • Active 30 sec @ 65% (65w) 60 rpm
  • Active 30 sec @ 90% (90w) 70 rpm
  • Active 1 min @ 45% (45w) 40 rpm
  • Active 30 sec @ 50% (50w) 50 rpm
  • Active 30 sec @ 65% (65w) 60 rpm
  • Active 30 sec @ 85% (85w) 70 rpm
  • Active 1:5 min @ 45% (45w) 40 rpm
  • Active 30 sec @ 55% (55w) 50 rpm
  • Active 35 sec @ 65% (65w) 60 rpm
  • Active 25 sec @ 90% (90w) 70 rpm
  • Active 2:5 min @ 20% (20w) 90 rpm
  • Active 2:30 min @ 30% (30w) 120 rpm
  • Active 2:15 min @ 20% (20w) 100 rpm