3 and 2 min VO2MAX intervals

• Cycling
• 1h 44mTime
• 150Stress
• 0.93Intensity
• 161Popularity

About this workout

This workout features a hard-hitting main set of 5 x 3 min intervals at 120% FTP that will push your limits and build that punchy kick for closing gaps and sprinting. Perfect for developing the raw power and lactate tolerance needed in intense group rides or race scenarios, this session is a must for any serious cyclist.

Workout structure

• 15 min @ 55% (55w) 100 rpm
• 5 min @ 110% (110w) 95 rpm
• 5 min @ 50% (50w) 95 rpm
• 3 min @ 120% (120w)
• 5X
  • 3 min @ 50% (50w)
  • 3 min @ 120% (120w) 95 rpm
• Rest 3 min @ 50% (50w)
• 10 min @ 55% (55w) 100 rpm
• 2 min @ 135% (135w) 95 rpm
• Rest 4 min @ 50% (50w)
• 2 min @ 135% (135w) 95 rpm
• Rest 3 min @ 50% (50w)
• 2 min @ 135% (135w) 95 rpm
• 3 min @ 50% (50w) 95 rpm
• 2 min @ 135% (135w)
• 3 min @ 50% (50w)
• 2 min @ 135% (135w)
• 10 min @ 50% (50w)