VO2Max

3x3x1m 110PCNT

  • Cycling
  • 56mTime
  • 51Stress
  • 0.74Intensity
  • 20Popularity

About this workout

This workout features a challenging main set of 3 sets of 3 intervals at 115% FTP, pushing your limits and expanding your aerobic ceiling. Perfect for race prep or those looking to find an edge in a hard group ride, it builds the capacity you'll need when the road gets steep.

Velo121

Workout structure

  • 5 min @ 50% (50w) 90 rpm
  • 2 min @ 60% (60w) 95 rpm
  • 3 min @ 70% (70w) 100 rpm
  • 2 min @ 80% (80w) 105 rpm
  • 1:30 min @ 90% (90w) 110 rpm
  • 30 sec @ 100% (100w) 125 rpm
  • 2 min @ 50% (50w) 90 rpm
  • 2X
    • Max Effort 6 sec @ 100% (100w) 140 rpm
    • Rest 1 min @ 50% (50w)
  • Max Effort 6 sec @ 100% (100w) 140 rpm
  • 2:45 min @ 50% (50w) 90 rpm
  • 3X
    • 1 min @ 115% (115w) 100 rpm
    • Rest 1 min @ 35% (35w)
  • 4 min @ 35% (35w) 75 rpm
  • 3X
    • 1 min @ 115% (115w) 100 rpm
    • Rest 1 min @ 35% (35w)
  • 4 min @ 35% (35w) 75 rpm
  • 3X
    • 1 min @ 115% (115w) 100 rpm
    • Rest 1 min @ 35% (35w)
  • 9 min @ 35% (35w) 75 rpm