2023-12-20 z2 and threshold

• Cycling
• 4h 17mTime
• 300Stress
• 0.84Intensity
• 30Popularity

About this workout

This workout features a solid block of VO2 max intervals with 6×6 minutes at 100% FTP, perfect for boosting your aerobic ceiling and replicating the intensity needed during tough climbs or breakaways. It's a staple for riders looking to enhance their performance in group rides and time trials while building endurance through those hard 3-minute recoveries.

Workout structure

• 10 min @ 40-53% (40-53w)
• 3X
  • 15 min @ 67% (67w)
  • Rest 5 min @ 57% (57w)
• 10 min @ 57% (57w)
• 6X
  • 6 min @ 100% (100w)
  • Rest 3 min @ 47% (47w)
• 5 min @ 57% (57w)
• 6X
  • 4 min @ 107% (107w)
  • Rest 3 min @ 47% (47w)
• 5 min @ 57% (57w)
• 6X
  • 3 min @ 110% (110w)
  • Rest 3 min @ 47% (47w)
• 5 min @ 57% (57w)
• 6X
  • 2 min @ 113% (113w)
  • Rest 3 min @ 47% (47w)