20240926_Vo2max_pyramide3030

• Cycling
• 1h 30mTime
• 100Stress
• 0.82Intensity
• 20Popularity

About this workout

This VO2 max pyramid workout features 45 intervals of 30 seconds at a punishing 119.4% FTP, perfect for building your aerobic ceiling and preparing for those hard group ride sprints or race kicks. It’s a classic approach to boosting your endurance and power, making it a must-try for anyone looking to up their performance on steeper climbs or during intense efforts.

Workout structure

• Warm-Up 18 min @ 58-68% (58-68w)
• 5X
  • Cooldown 30 sec @ 119% (119w)
  • Rest 30 sec @ 55% (55w)
• 2 min @ 58% (58w)
• 10X
  • 30 sec @ 119% (119w)
  • Rest 30 sec @ 55% (55w)
• 3 min @ 58% (58w)
• 15X
  • 30 sec @ 119% (119w)
  • Rest 30 sec @ 55% (55w)
• 4 min @ 58% (58w)
• 10X
  • 30 sec @ 119% (119w)
  • Rest 30 sec @ 55% (55w)
• 3 min @ 58% (58w)
• 5X
  • 30 sec @ 119% (119w)
  • Rest 30 sec @ 55% (55w)
• 2 min @ 58% (58w)
• 13 min @ 68-58% (68-58w)