2x10x30/30 5x3 low VO2

• Cycling
• 1h 27mTime
• 106Stress
• 0.85Intensity
• 16Popularity

About this workout

This workout features 5 sets of 3 minutes at 105% FTP, pushing your anaerobic limits and building that crucial kick to close gaps and deliver raw sprinting power. It's perfect for sharpening your edge in competitive situations, whether you're chasing down breakaways or tackling those gnarly final kicks in a race.

Workout structure

• 20 min @ 40-65% (40-65w)
• 1 min @ 100% (100w) 85-95 rpm
• 1 min @ 50% (50w)
• 45 sec @ 110% (110w) 90-100 rpm
• 1:15 min @ 50% (50w)
• 30 sec @ 130% (130w) 100 rpm
• 3 min @ 50% (50w)
• 10X
  • 30 sec @ 135% (135w) 90 rpm
  • 30 sec @ 60% (60w)
• 3 min @ 40% (40w)
• 10X
  • 30 sec @ 135% (135w)
  • 30 sec @ 60% (60w)
• 10 min @ 50% (50w)
• 5X
  • 3 min @ 105% (105w)
  • 1 min @ 40% (40w)
• 7 min @ 40-20% (40-20w)