180/160-sprint 15"/1'45

• Cycling
• 2h 0mTime
• 81Stress
• 0.64Intensity
• 80Popularity

About this workout

This VO2 max workout features intense 15-second sprints at 120.3% FTP, perfect for boosting your aerobic ceiling and developing raw power for those critical moments in a race or group ride. It's a staple for cyclists looking to up their game, especially when the road rises or the pace quickens.

Workout structure

• 20 min @ 34-68% (34-68w)
• 3 min @ 49% (49w)
• 3X
  • 15 sec @ 120% (120w)
  • 1:45 min @ 49% (49w)
• 5X
  • 4 min @ 68% (68w)
  • 1 min @ 60% (60w)
• 3X
  • 15 sec @ 120% (120w)
  • 1:45 min @ 49% (49w)
• 5X
  • 4 min @ 68% (68w)
  • 1 min @ 60% (60w)
• 3X
  • 15 sec @ 120% (120w)
  • 1:45 min @ 49% (49w)
• 5X
  • 4 min @ 68% (68w)
  • 1 min @ 60% (60w)
• 4 min @ 53% (53w)