VO2Max

3x9 OA

  • Cycling
  • 1h 55mTime
  • 117Stress
  • 0.78Intensity
  • 40Popularity

About this workout

This VO2 max workout features three sets of high-intensity intervals designed to push your aerobic ceiling with sustained efforts at 110% FTP. Ideal for race preparations or improving your ability to respond to attacks during group rides, it’s a challenging but rewarding session that builds the capacity to tackle steep climbs and fast-paced efforts.

theark

Workout structure

  • Active 3 min @ 55% (55w)
  • Active 3 min @ 60% (60w)
  • Active 3 min @ 65% (65w)
  • Active 30 sec @ 110% (110w)
  • Active 30 sec @ 60% (60w)
  • Active 30 sec @ 110% (110w)
  • Active 30 sec @ 90% (90w)
  • Active 3 min @ 60% (60w)
  • 4X
    • Active 1 min @ 110% (110w)
    • Active 1 min @ 90% (90w)
  • Active 1 min @ 110% (110w)
  • Active 4 min @ 50% (50w)
  • 4X
    • Active 1 min @ 110% (110w)
    • Active 1 min @ 90% (90w)
  • Active 1 min @ 110% (110w)
  • Active 4 min @ 50% (50w)
  • 4X
    • Active 1 min @ 110% (110w)
    • Active 1 min @ 90% (90w)
  • Active 1 min @ 110% (110w)
  • Active 4 min @ 50% (50w)
  • Active 60 min @ 65% (65w)
  • Active 2 min @ 50% (50w)