anaerobic

3sets of 5×1.5min VO2 max intervals

  • Cycling
  • 1hTime
  • 96Stress
  • 0.98Intensity
  • 70Popularity

About this workout

This workout features 9 brutal 90-second VO2 max intervals at 123% FTP, perfect for building that savage top-end punch needed to close gaps or respond to race kicks. Ideal for cyclists looking to boost their raw sprinting power and lactate tolerance, it's a game-changer for those intense moments on the road.

JWaran

Workout structure

  • 3 min @ 50-60% (50-60w)
  • 3 min @ 75% (75w)
  • 30 sec @ 120% (120w)
  • 1 min @ 50% (50w)
  • 30 sec @ 125% (125w)
  • 4 min @ 40% (40w)
  • 1:30 min @ 121% (121w)
  • 1 min @ 50% (50w)
  • 1:30 min @ 122% (122w)
  • 1 min @ 50% (50w)
  • 1:30 min @ 123% (123w)
  • 1 min @ 50% (50w)
  • 1:30 min @ 124% (124w)
  • 1 min @ 50% (50w)
  • 1:30 min @ 125% (125w)
  • 5 min @ 40% (40w)
  • 1:30 min @ 121% (121w)
  • 1 min @ 50% (50w)
  • 1:30 min @ 122% (122w)
  • 1 min @ 50% (50w)
  • 1:30 min @ 123% (123w)
  • 1 min @ 50% (50w)
  • 1:30 min @ 124% (124w)
  • 1 min @ 50% (50w)
  • 1:30 min @ 125% (125w)
  • 5 min @ 40% (40w)
  • 1:30 min @ 121% (121w)
  • 1 min @ 50% (50w)
  • 1:30 min @ 122% (122w)
  • 1 min @ 50% (50w)
  • 1:30 min @ 123% (123w)
  • 1 min @ 50% (50w)
  • 1:30 min @ 124% (124w)
  • 1 min @ 50% (50w)
  • 1:30 min @ 125% (125w)
  • 3:30 min @ 40% (40w)