4x45/60sec @ 120% FTP

• Cycling
• 1h 21mTime
• 89Stress
• 0.81Intensity
• 30Popularity

About this workout

This workout features a brutal main set of 4 sets of 6 intervals at 120% FTP, pushing your limits to raise your aerobic ceiling and prepare you for those tough race kicks or spirited group ride efforts. Perfect for building the capacity you need when the road steepens, this VO2 max session is essential for any serious cyclist looking to boost their mvdp FTP.

Workout structure

• 5 min @ 40-50% (40-50w)
• 2 min @ 60% (60w)
• 2 min @ 100% (100w)
• 2 min @ 50% (50w)
• 10 sec @ 150% (150w)
• 2 min @ 50% (50w)
• 10 sec @ 170% (170w)
• 2 min @ 50% (50w)
• 10 sec @ 190% (190w)
• 3 min @ 50% (50w)
• 6X
  • 45 sec @ 120% (120w)
  • 1 min @ 50% (50w)
• 4 min @ 50% (50w)
• 6X
  • 45 sec @ 120% (120w)
  • 1 min @ 50% (50w)
• 4 min @ 50% (50w)
• 6X
  • 45 sec @ 120% (120w)
  • 1 min @ 50% (50w)
• 4 min @ 50% (50w)
• 6X
  • 45 sec @ 120% (120w)
  • 1 min @ 50% (50w)
• 9 min @ 50-40% (50-40w)