4x7 @111% 2RI

• Cycling
• 1h 2mTime
• 101Stress
• 0.99Intensity
• 70Popularity

About this workout

This workout features a tough main set of 5×7 minute intervals at 111% FTP, designed to push your aerobic ceiling and maximize your VO2 max. Perfect for those looking to up their game for climbing efforts or race scenarios, this session packs a punch while building the capacity needed for when the road kicks up.

Workout structure

• 3 min @ 50% (50w)
• 2 min @ 65% (65w)
• 2 min @ 70% (70w)
• Rest 3 min @ 80% (80w)
• 2 min @ 100% (100w)
• Rest 1 min @ 40% (40w)
• 1 min @ 125% (125w)
• 5X
  • 2 min @ 40% (40w)
  • 7 min @ 111% (111w)
• 3 min @ 50-40% (50-40w)