Anaerobic

3015s, 3x13 at 126%FTP, about 90% VO2max

  • Cycling
  • 59mTime
  • 76Stress
  • 0.88Intensity
  • 22Popularity

About this workout

for VO2 max, 3 sets of 13, 30 secs at 126% FTP(or 90% of VO2 max if known) followed by 30 secs ez. repeat 13x, ez 3minutes, and repeat 2x more for 3 sets. If too hard, just decrease reps to whatever you can do for 3 sets. (e.g start with 5). Next time, adjust reps based on your first workout. In subsequent workouts add reps till you get to the full 13 reps x 3., but do 3 sets

timr

Workout structure

  • 5 min @ 45% (45w)
  • 3 min @ 55% (55w)
  • 1 min @ 45% (45w)
  • 3X
    • 30 sec @ 110% (110w)
    • 30 sec @ 45% (45w)
  • 3 min @ 40% (40w)
  • 13X
    • 30 sec @ 126% (126w)
    • 15 sec @ 40% (40w)
  • 3 min @ 50% (50w)
  • 13X
    • 30 sec @ 126% (126w)
    • 15 sec @ 50% (50w)
  • 3 min @ 50% (50w)
  • 13X
    • 30 sec @ 126% (126w)
    • 15 sec @ 50% (50w)
  • 1 min @ 50% (50w)
  • 8 min @ 35% (35w)