VO2Max

22 Mesociclo 3 Agility - Lezione 4

  • Cycling
  • 1h 24mTime
  • 94Stress
  • 0.82Intensity
  • 80Popularity

About this workout

This workout features a demanding main set of 5×2 minutes at 105% FTP, designed to push your VO2 max and boost your aerobic ceiling, making it ideal for those intense moments in group rides or time trials. Use this session to build the capacity needed for when the road kicks up or to develop the punch required for race-winning kicks.

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Workout structure

  • Warm-Up 6:40 min @ 25-35% (25-35w) 105 rpm
  • Active 6:45 min @ 30% (30w) 108 rpm
  • Active 1:35 min @ 55% (55w) 108 rpm
  • Active 2:10 min @ 60% (60w) 95 rpm
  • Active 1:58 min @ 105% (105w) 85 rpm
  • Active 1:2 min @ 55% (55w) 100 rpm
  • Active 1:58 min @ 105% (105w) 85 rpm
  • Active 1:2 min @ 60% (60w) 100 rpm
  • Active 1:58 min @ 105% (105w) 85 rpm
  • Active 1 min @ 60% (60w) 100 rpm
  • Active 2 min @ 110% (110w) 85 rpm
  • Active 1 min @ 60% (60w) 100 rpm
  • Active 2 min @ 105% (105w) 85 rpm
  • Active 1 min @ 50% (50w) 100 rpm
  • Active 2 min @ 105% (105w) 85 rpm
  • Active 5:47 min @ 20% (20w) 100 rpm
  • Active 42 sec @ 80% (80w) 80 rpm
  • Active 1 min @ 120% (120w) 100 rpm
  • Active 1:3 min @ 60% (60w) 65 rpm
  • Active 42 sec @ 120% (120w) 105 rpm
  • Active 47 sec @ 55% (55w) 60 rpm
  • Active 27 sec @ 120% (120w) 110 rpm
  • Active 1:34 min @ 60% (60w) 65 rpm
  • Active 58 sec @ 120% (120w) 100 rpm
  • Active 1 min @ 60% (60w) 65 rpm
  • Active 42 sec @ 120% (120w) 105 rpm
  • Active 49 sec @ 60% (60w) 65 rpm
  • Active 30 sec @ 120% (120w) 110 rpm
  • Active 58 sec @ 55% (55w) 60 rpm
  • Active 58 sec @ 120% (120w) 100 rpm
  • Active 1:2 min @ 60% (60w) 65 rpm
  • Active 43 sec @ 120% (120w) 105 rpm
  • Active 48 sec @ 60% (60w) 65 rpm
  • Active 29 sec @ 120% (120w) 110 rpm
  • Active 1:1 min @ 55% (55w) 60 rpm
  • Active 56 sec @ 120% (120w) 100 rpm
  • Active 1:3 min @ 60% (60w) 65 rpm
  • Active 43 sec @ 120% (120w) 105 rpm
  • Active 48 sec @ 60% (60w) 65 rpm
  • Active 30 sec @ 120% (120w) 110 rpm
  • Active 5:2 min @ 20% (20w) 90 rpm
  • Active 57 sec @ 70% (70w) 60 rpm
  • Active 1 min @ 90% (90w) 60 rpm
  • Active 1:1 min @ 100% (100w) 60 rpm
  • Active 1 min @ 110% (110w) 60 rpm
  • Active 57 sec @ 110% (110w) 110 rpm
  • Active 1:5 min @ 70% (70w) 105 rpm
  • Active 1 min @ 65% (65w) 115 rpm
  • Active 4:15 min @ 20% (20w) 90 rpm
  • Active 1 min @ 65% (65w) 120 rpm
  • Active 2:10 min @ 75% (75w) 120 rpm
  • Active 44 sec @ 90% (90w) 120 rpm
  • Active 3:46 min @ 20% (20w) 90 rpm