21-08-08 bike

• Cycling
• 1h 30mTime
• 96Stress
• 0.80Intensity
• 15Popularity

About this workout

This workout features a hard-hitting main set of VO2 max intervals designed to push your aerobic ceiling with 120% FTP efforts. Perfect for those looking to amp up their performance in group rides or tackle steep climbs with more vigor.

Workout structure

• 2 min @ 50% (50w)
• 2 min @ 65% (65w)
• 1 min @ 80% (80w)
• 1 min @ 90% (90w)
• 1 min @ 100% (100w)
• 4 min @ 44% (44w)
• 2:30 min @ 95% (95w)
• 30 sec @ 50% (50w)
• 1:30 min @ 100% (100w)
• 30 sec @ 50% (50w)
• 1 min @ 110% (110w)
• 1:30 min @ 40% (40w)
• 1 min @ 110% (110w)
• 30 sec @ 50% (50w)
• 1:30 min @ 100% (100w)
• 30 sec @ 50% (50w)
• 2:30 min @ 95% (95w)
• 18 min @ 60% (60w)
• 2X
  • 45 sec @ 100% (100w)
  • 15 sec @ 40% (40w)
• 2X
  • 45 sec @ 110% (110w)
  • 15 sec @ 40% (40w)
• 45 sec @ 120% (120w)
• 15 sec @ 40% (40w)
• 45 sec @ 120% (120w)
• 2:15 min @ 40% (40w)
• 2X
  • 45 sec @ 120% (120w)
  • 15 sec @ 40% (40w)
• 2X
  • 45 sec @ 110% (110w)
  • 15 sec @ 40% (40w)
• 45 sec @ 100% (100w)
• 15 sec @ 40% (40w)
• 45 sec @ 100% (100w)
• 18 min @ 60% (60w)
• 2:30 min @ 95% (95w)
• 30 sec @ 50% (50w)
• 1:30 min @ 100% (100w)
• 30 sec @ 50% (50w)
• 1 min @ 110% (110w)
• 1:30 min @ 40% (40w)
• 1 min @ 110% (110w)
• 30 sec @ 50% (50w)
• 1:30 min @ 100% (100w)
• 30 sec @ 50% (50w)
• 2:30 min @ 95% (95w)
• 2:15 min @ 40-30% (40-30w)