Anaerobic

3030s, 1 set of 15-20 at 130 to 140% FTP

  • Cycling
  • 45mTime
  • 54Stress
  • 0.85Intensity
  • 20Popularity

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)
  • 4X
    • 30 sec @ 130% (130w)
    • 30 sec @ 45% (45w)
  • 4 min @ 50% (50w)
  • 20X
    • 30 sec @ 135% (135w)
    • 30 sec @ 40% (40w)
  • 8 min @ 50% (50w)