3x12' 105% 5'r +20'90%

• Cycling
• 1h 33mTime
• 128Stress
• 0.91Intensity
• 25Popularity

About this workout

This challenging VO2 max workout features three 12-minute intervals at 106% FTP, designed to push your aerobic ceiling and improve your performance on steep climbs and intense group rides. Perfect for building the capacity you need when the pace heats up, it’s a solid addition to any cyclist’s training plan.

Workout structure

• 3 min @ 53% (53w)
• 2 min @ 61% (61w)
• 30 sec @ 101% (101w)
• 1 min @ 53% (53w)
• 30 sec @ 101% (101w)
• 2 min @ 53% (53w)
• 3X
  • 12 min @ 106% (106w)
  • 6 min @ 53% (53w)
• 20 min @ 91% (91w)
• 10 min @ 53% (53w)