Sprint neuromuscular efforts plus 4´VO2

• Cycling
• 2h 14mTime
• 132Stress
• 0.77Intensity
• 85Popularity

About this workout

This workout combines intense anaerobic sprints with 4-minute VO2 max efforts, delivering raw sprinting power and lactate tolerance while pushing your aerobic ceiling. Ideal for training the explosive kick needed to close gaps in a race or during hard group ride efforts, it's a solid addition to your weekly routine.

Workout structure

• 15 min @ 55% (55w)
• 15 min @ 60% (60w)
• 2X
  • 8 sec @ 200% (200w)
  • Rest 3 min @ 60% (60w)
• 2X
  • 10 sec @ 200% (200w)
  • Rest 3 min @ 60% (60w)
• 2X
  • 12 sec @ 200% (200w)
  • Rest 3 min @ 60% (60w)
• 20 min @ 60% (60w)
• 5X
  • 4 min @ 110% (110w)
  • Rest 4 min @ 60% (60w)
• 15 min @ 65% (65w)
• 10 min @ 55% (55w)