4 x (1 / 2 / 3) +Sup Largo
- Cycling
- 3h 3mTime
- 190Stress
- 0.79Intensity
- 70Popularity
About this workout
This workout features intense intervals of 3 x 60 seconds at 110% FTP, designed to push your VO2 max and elevate your aerobic ceiling, making it perfect for those brutal group ride efforts or when you're chasing down a breakaway. With solid recoveries, it's a time-efficient way to build that top-end power and capacity for when the road gets steep.
Workout structure
- 10 min @ 50% (50w)
- 40 min @ 72% (72w)
- 10 min @ 82% (82w)
- 5 min @ 100% (100w)
- 10 min @ 50% (50w)
- 1 min @ 110% (110w)
- 1 min @ 50% (50w)
- 2 min @ 110% (110w)
- 2 min @ 50% (50w)
- 3 min @ 110% (110w)
- 3 min @ 50% (50w)
- 1 min @ 111% (111w)
- 1 min @ 50% (50w)
- 2 min @ 111% (111w)
- 2 min @ 50% (50w)
- 3 min @ 111% (111w)
- 3 min @ 50% (50w)
- 1 min @ 112% (112w)
- 1 min @ 50% (50w)
- 2 min @ 112% (112w)
- 2 min @ 50% (50w)
- 3 min @ 112% (112w)
- 3 min @ 50% (50w)
- 1 min @ 113% (113w)
- 1 min @ 50% (50w)
- 2 min @ 113% (113w)
- 2 min @ 50% (50w)
- 3 min @ 113% (113w)
- 3 min @ 50% (50w)
- 50 min @ 72% (72w)
- 10 min @ 50% (50w)