45 Min Interval 3x 95%FTP 3x100%FTP 3x110%FTP
- Cycling
- 45mTime
- 40Stress
- 0.73Intensity
- 16Popularity
About this workout
This VO2 max workout features a punishing main set of 3x 95% FTP, 3x 100% FTP, and 3x 110% FTP, designed to push your limits and develop your aerobic ceiling. Perfect for preparing for those hard race kicks or improving your performance in group rides, this interval session will elevate your capacity for when the road really kicks up.
Workout structure
- 2 min @ 45% (45w) 70-90 rpm
- 2:30 min @ 55% (55w) 70-90 rpm
- 3 min @ 60% (60w) 70-90 rpm
- 3 min @ 70% (70w) 70-90 rpm
- 3:30 min @ 60% (60w) 70-90 rpm
- 45 sec @ 95% (95w) 70-90 rpm
- 1:15 min @ 55% (55w) 70-90 rpm
- 45 sec @ 100% (100w) 70-90 rpm
- 1:15 min @ 55% (55w) 70-90 rpm
- 45 sec @ 110% (110w) 70-90 rpm
- 1:15 min @ 55% (55w) 70-90 rpm
- 1 min @ 90% (90w) 70-90 rpm
- 1:15 min @ 55% (55w) 70-90 rpm
- 1 min @ 100% (100w) 70-90 rpm
- 1:15 min @ 55% (55w) 70-90 rpm
- 1 min @ 120% (120w) 70-90 rpm
- 1:30 min @ 55% (55w) 70-90 rpm
- 1 min @ 90% (90w) 70-90 rpm
- 1:40 min @ 55% (55w) 70-90 rpm
- 1 min @ 100% (100w) 70-90 rpm
- 1:40 min @ 55% (55w) 70-90 rpm
- 1 min @ 120% (120w) 70-90 rpm
- 1:40 min @ 55% (55w) 70-90 rpm
- 1 min @ 63% (63w) 70-90 rpm
- 2:30 min @ 60% (60w) 70-90 rpm
- 2:30 min @ 58% (58w) 70-90 rpm
- 2:30 min @ 50% (50w) 70-90 rpm
- 1:30 min @ 45% (45w) 70-90 rpm