2x(3x5m Z4) + 2x10m Z2

• Cycling
• 1h 35mTime
• 118Stress
• 0.86Intensity
• 25Popularity

About this workout

This VO2 max workout features two sets of 2 x 5-minute efforts at 110% FTP, pushing your limits to boost your aerobic ceiling, ideal for racing scenarios or high-intensity group rides. With a solid recovery in Z2, this session balances intensity and endurance, making it a valuable addition to your training repertoire.

Workout structure

• 6 min @ 50-60% (50-60w)
• 1 min @ 100-105% (100-105w)
• 1 min @ 50% (50w)
• 1 min @ 105-110% (105-110w)
• 1 min @ 50% (50w)
• 1 min @ 110-115% (110-115w)
• 1 min @ 50% (50w)
• 4 min @ 55% (55w)
• 2X
  • 5 min @ 110% (110w)
  • 4 min @ 50% (50w)
• 5 min @ 110% (110w)
• 2 min @ 50% (50w)
• 10 min @ 65% (65w)
• 2 min @ 50% (50w)
• 2X
  • 5 min @ 110% (110w)
  • 4 min @ 50% (50w)
• 5 min @ 110% (110w)
• 5 min @ 50% (50w)
• 10 min @ 65% (65w)
• 4 min @ 65-50% (65-50w)