4 x 5 min FTP / 4 x 3min Vo2

• Cycling
• 2h 31mTime
• 156Stress
• 0.79Intensity
• 35Popularity

About this workout

This workout features a challenging main set of 3 x 5 min at 100% FTP, designed to push your limits while improving your VO2 max. Perfect for ramping up your performance in group rides or time trials, it’s a solid choice to build the stamina needed for those crucial race kicks.

Workout structure

• 10 min @ 50% (50w)
• 40 min @ 72% (72w)
• 10 min @ 82% (82w)
• 5 min @ 40% (40w)
• 3X
  • 5 min @ 100% (100w)
  • 2 min @ 40% (40w)
• 5 min @ 100% (100w)
• 10 min @ 40% (40w)
• 4X
  • 3 min @ 110% (110w)
  • 2 min @ 40% (40w)
• 20 min @ 70% (70w)
• 10 min @ 40% (40w)