4x8 vo2 max+ 5xMax 30 secound sprints into Tempo

Author: Frankieb
Sport: bike
Duration: 120 min
Dominant zone: VO2Max
Intensity: 0.89
Created: 2020-05-29T12:58:36.912Z
Updated: 2026-04-22T10:43:33.304Z

Structure

10 min @ 50% (50w)
4X
- 4 min @ 110% (110w)
- Rest 1 min @ 50% (50w)
5 min @ 50% (50w)
4X
- 4 min @ 110% (110w)
- Rest 1 min @ 50% (50w)
5 min @ 50% (50w)
5X
- 30 sec @ 148% (148w)
- Rest 2 min @ 50% (50w)
40 min @ 84% (84w)
7:30 min @ 47% (47w)