27 Mesociclo 4 VO2 Max Lezione 1 - TrainerDay.com

• Cycling
• 1h 20mTime
• 88Stress
• 0.81Intensity
• 81Popularity

About this workout

This session features a classic 3x3 min at 100% FTP main set, perfect for building your VO2 max and pushing your aerobic ceiling. Ideal for targeting those finishing kicks in races or ramping up your performance for tough group rides, this workout will help you hit those top-end efforts with confidence.

Workout structure

• Warm-Up 10:30 min @ 20-40% (20-40w) 108 rpm
• Active 1:20 min @ 45% (45w) 108 rpm
• Active 30 sec @ 55% (55w) 108 rpm
• Active 5:10 min @ 70% (70w) 108 rpm
• Active 1:55 min @ 75% (75w) 60 rpm
• Active 3:8 min @ 100% (100w) 60 rpm
• Active 1:42 min @ 20% (20w) 95 rpm
• Active 1:8 min @ 75% (75w) 70 rpm
• Active 3:5 min @ 100% (100w) 70 rpm
• Active 1:55 min @ 20% (20w) 95 rpm
• Active 1:2 min @ 85% (85w) 80 rpm
• Active 3:10 min @ 100% (100w) 80 rpm
• Active 2:3 min @ 20% (20w) 95 rpm
• Active 1:44 min @ 70% (70w) 90 rpm
• Active 3:8 min @ 100% (100w) 90 rpm
• Active 1:20 min @ 25% (25w) 95 rpm
• Active 34 sec @ 65% (65w) 95 rpm
• Active 3:5 min @ 100% (100w) 95 rpm
• Active 1:39 min @ 20% (20w) 95 rpm
• Active 1:18 min @ 60% (60w) 100 rpm
• Active 3:4 min @ 100% (100w) 100 rpm
• Active 4:25 min @ 20% (20w) 95 rpm
• Active 1:45 min @ 45% (45w) 90 rpm
• Active 4:20 min @ 105% (105w) 70 rpm
• Active 2:45 min @ 20% (20w) 90 rpm
• Active 20 sec @ 65% (65w) 90 rpm
• Active 4:27 min @ 105% (105w) 70 rpm
• Active 1:58 min @ 25% (25w) 90 rpm
• Active 30 sec @ 60% (60w) 90 rpm
• Active 45 sec @ 80% (80w) 90 rpm
• Active 15 sec @ 100% (100w) 90 rpm
• Active 21 sec @ 85% (85w) 90 rpm
• Active 18 sec @ 100% (100w) 90 rpm
• Active 38 sec @ 75% (75w) 90 rpm
• Active 22 sec @ 100% (100w) 90 rpm
• Active 43 sec @ 60% (60w) 93 rpm
• Active 49 sec @ 100% (100w) 90 rpm
• Active 24 sec @ 55% (55w) 93 rpm
• Cooldown 2:35 min @ 40-20% (40-20w) 95 rpm