3x14x30/30 Low Cadence VO2max

• Cycling
• 1h 2mTime
• 87Stress
• 0.92Intensity
• 45Popularity

About this workout

This workout features three sets of 14 intervals at a low cadence, pushing your VO2 max with 30 seconds at 120% FTP followed by equal recovery. It's perfect for boosting your aerobic ceiling, making it a go-to for those looking to power through hill climbs or close gaps during intense group rides.

Workout structure

• 1:30 min @ 60% (60w)
• 1:30 min @ 80% (80w)
• 2X
  • 30 sec @ 120% (120w)
  • 30 sec @ 70% (70w)
• 30 sec @ 120% (120w)
• 30 sec @ 55% (55w)
• 1:30 min @ 55% (55w)
• 14X
  • 30 sec @ 120% (120w)
  • 30 sec @ 70% (70w)
• 4:30 min @ 55% (55w)
• 14X
  • 30 sec @ 120% (120w)
  • 30 sec @ 70% (70w)
• 4:30 min @ 55% (55w)
• 13X
  • 30 sec @ 120% (120w)
  • 30 sec @ 70% (70w)
• 30 sec @ 120% (120w)
• 4 min @ 55% (55w)