3x5x60sec@113%

• Cycling
• 1hTime
• 71Stress
• 0.84Intensity
• 75Popularity

About this workout

This workout features intense VO2 max intervals that push your limits with 3 sets of 4×60 seconds at 113% FTP, perfect for building your aerobic ceiling and preparing for those steep climbs or sprint finishes. Ideal for boosting your performance in time trials or group rides where every second counts, this session will leave you feeling powerful and ready for race day.

Workout structure

• 3 min @ 45% (45w)
• 3 min @ 60% (60w)
• 7 min @ 80% (80w)
• 2 min @ 80% (80w)
• 3 min @ 90% (90w)
• 1 min @ 50% (50w)
• 4X
  • 1 min @ 113% (113w)
  • 1 min @ 60% (60w)
• 1 min @ 113% (113w)
• 5 min @ 50% (50w)
• 4X
  • 1 min @ 113% (113w)
  • 1 min @ 60% (60w)
• 1 min @ 113% (113w)
• 5 min @ 50% (50w)
• 4X
  • 1 min @ 113% (113w)
  • 1 min @ 60% (60w)
• 1 min @ 113% (113w)
• 4 min @ 50% (50w)