PMA 3x8x 40/20 _ 320/135 R5

• Cycling
• 1hTime
• 70Stress
• 0.83Intensity
• 90Popularity

About this workout

This VO2 max workout features 3 sets of 8 intervals, pushing your limits with 40 seconds at a punishing 118.5% FTP followed by 20 seconds of recovery. Perfect for building the aerobic ceiling you need for those hard group ride efforts or when the road steepens, this session will have you ready for race kicks and breakaways.

Workout structure

• Warm-Up 15 min @ 33-67% (33-67w)
• 20 sec @ 104% (104w)
• Cooldown 1:40 min @ 50% (50w)
• 20 sec @ 111% (111w)
• 1:40 min @ 50% (50w)
• 20 sec @ 119% (119w)
• 1:40 min @ 50% (50w)
• 8X
  • 40 sec @ 119% (119w)
  • 20 sec @ 50% (50w)
• 5 min @ 59% (59w)
• 8X
  • 40 sec @ 119% (119w)
  • 20 sec @ 50% (50w)
• 5 min @ 59% (59w)
• 8X
  • 40 sec @ 119% (119w)
  • 20 sec @ 50% (50w)
• 5 min @ 59% (59w)