VO2Max

1h30m Bookend Transitions

  • Cycling
  • 1h 32mTime
  • 100Stress
  • 0.81Intensity
  • 40Popularity

About this workout

This workout features a challenging main set of four 4-minute efforts at 118% FTP, designed to push your aerobic ceiling and boost your capacity for those steep climbs or race kicks. Perfect for building the stamina needed for intense group rides or time trials, this session will help you improve your overall performance.

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Workout structure

  • Warm-Up 15 min @ 40-65% (40-65w) 97 rpm
  • Active 20 min @ 70% (70w) 95 rpm
  • 4X
    • Active 4 min @ 118% (118w) 100 rpm
    • Rest 4 min @ 40% (40w)
  • Cooldown 25 min @ 65-53% (65-53w) 95 rpm