21-07-19 bike

• Cycling
• 1hTime
• 74Stress
• 0.86Intensity
• 25Popularity

About this workout

This punishing VO2 max workout featuring 50 sets of 30-second efforts at 120% FTP is designed to push your aerobic ceiling, perfect for those high-intensity race kicks or when you need to close gaps during a group ride. It's a go-to session for building the capacity to handle the toughest climbs and sprint finishes.

Workout structure

• 2 min @ 50% (50w)
• 2 min @ 65% (65w)
• 12 sec @ 120% (120w)
• 48 sec @ 40% (40w)
• 18 sec @ 120% (120w)
• 42 sec @ 40% (40w)
• 24 sec @ 120% (120w)
• 3:36 min @ 40% (40w)
• 19X
  • 30 sec @ 120% (120w)
  • 20 sec @ 40% (40w)
• 2X
  • 30 sec @ 120% (120w)
• 4X
  • 20 sec @ 40% (40w)
  • 30 sec @ 120% (120w)
• 5:30 min @ 40% (40w)
• 25X
  • 30 sec @ 120% (120w)
  • 20 sec @ 40% (40w)
• 3:30 min @ 40-30% (40-30w)