3x (9x 2' / 1') P-4'

• Cycling
• 2h 3mTime
• 170Stress
• 0.91Intensity
• 25Popularity

About this workout

This workout features a brutal main set of 3 sets of 9 two-minute intervals at 113% FTP, pushing your limits to raise the top of your aerobic engine and develop your capacity for those tough climbs or race kicks. Perfect for those looking to take their performance to the next level, it's a classic VO2 max session that delivers maximum gains in minimal time.

Workout structure

• Warm-Up 5 min @ 35-55% (35-55w)
• Active 1 min @ 88% (88w)
• Rest 1 min @ 35% (35w)
• Active 1 min @ 98% (98w)
• Rest 1 min @ 35% (35w)
• Active 1 min @ 108% (108w)
• Rest 1 min @ 35% (35w)
• Active 5 min @ 55% (55w)
• Active 3 min @ 105% (105w)
• Active 5 min @ 38% (38w)
• 9X
  • Active 2 min @ 113% (113w)
  • Rest 1 min @ 30% (30w)
• Active 4 min @ 35% (35w)
• 9X
  • Active 2 min @ 113% (113w)
  • Rest 1 min @ 30% (30w)
• Active 4 min @ 35% (35w)
• 9X
  • Active 2 min @ 113% (113w)
  • Rest 1 min @ 30% (30w)
• Cooldown 10 min @ 30% (30w)