3.3 - Week 3 - Training 3

• Cycling
• 1h 30mTime
• 106Stress
• 0.84Intensity
• 60Popularity

About this workout

This VO2 max workout elevates your aerobic ceiling with punishing 2-minute efforts at 120% FTP, perfect for preparing for those tough group ride surges or time trials. Use this session to build the capacity you need when the road kicks up — it's a staple for serious cyclists looking to up their game.

Workout structure

• 5 min @ 60% (60w)
• 45 sec @ 85% (85w)
• 45 sec @ 95% (95w)
• 45 sec @ 105% (105w)
• 45 sec @ 115% (115w)
• 5 min @ 70% (70w)
• 3X
  • 2 min @ 120% (120w)
  • Rest 3 min @ 50% (50w)
• 5 min @ 50% (50w)
• 3X
  • 2 min @ 120% (120w)
  • Rest 3 min @ 50% (50w)
• 2 min @ 50% (50w)
• 35 min @ 80% (80w)
• Rest 2 min @ 70% (70w)
• 3 min @ 50% (50w)