3 sets of 5 x 60 second intervals (60 seconds on; 60 sec recovery)

• Cycling
• 1hTime
• 68Stress
• 0.82Intensity
• 130Popularity

About this workout

This workout features 3 sets of 5 x 60 second VO2 max intervals at 120% FTP, designed to push your aerobic ceiling and prepare you for race-day efforts when the road gets steep. It's a gnarly session that builds the capacity needed for those explosive attacks in group rides or time trials, making it a staple for any cyclist looking to improve their top-end power.

Workout structure

• Warm-Up 15 min @ 40-65% (40-65w)
• 2X
  • 1 min @ 115% (115w) 95 rpm
  • Rest 1 min @ 50% (50w) 80 rpm
• 2X
  • 1 min @ 118% (118w) 95 rpm
  • Rest 1 min @ 50% (50w) 80 rpm
• 1 min @ 120% (120w) 95 rpm
• Rest 4 min @ 50% (50w) 80 rpm
• 1 min @ 115% (115w) 95 rpm
• 2X
  • Rest 1 min @ 50% (50w) 80 rpm
  • 1 min @ 118% (118w) 95 rpm
• 2X
  • Rest 1 min @ 50% (50w) 80 rpm
  • 1 min @ 120% (120w) 95 rpm
• Rest 4 min @ 50% (50w) 80 rpm
• 2X
  • 1 min @ 118% (118w) 95 rpm
  • Rest 1 min @ 50% (50w) 80 rpm
• 2X
  • 1 min @ 120% (120w) 95 rpm
  • Rest 1 min @ 50% (50w) 80 rpm
• 1 min @ 120% (120w) 95 rpm
• Cooldown 2 min @ 50% (50w) 80 rpm
• 8 min @ 60-40% (60-40w) 80 rpm