120km-ish w/ short 110% bursts

• Cycling
• 3h 0mTime
• 191Stress
• 0.80Intensity
• 125Popularity

About this workout

This workout features short, punchy bursts at 110% FTP, perfect for building your VO2 max during a long ride. It's an ideal way to boost your aerobic ceiling while maintaining a solid endurance base for those demanding group rides or competitive efforts.

Workout structure

• 1:7 min @ 50% (50w)
• 1:7 min @ 57% (57w)
• 1:7 min @ 61% (61w)
• 1:7 min @ 66% (66w)
• 1:7 min @ 70% (70w)
• 1:7 min @ 74% (74w)
• 1:7 min @ 79% (79w)
• 1:7 min @ 83% (83w)
• 1:4 min @ 90% (90w)
• 9X
  • 4:30 min @ 75% (75w)
  • 30 sec @ 110% (110w)
• 15 min @ 80% (80w)
• 9X
  • 4:30 min @ 75% (75w)
  • 30 sec @ 110% (110w)
• 15 min @ 80% (80w)
• 9X
  • 4:30 min @ 75% (75w)
  • 30 sec @ 110% (110w)
• 1 min @ 90% (90w)
• 1 min @ 78% (78w)
• 1 min @ 70% (70w)
• 1 min @ 62% (62w)
• 1 min @ 50% (50w)