5x20/90 2x5x30/30 6x10/40

• Cycling
• 49mTime
• 29Stress
• 0.59Intensity
• 55Popularity

About this workout

This workout features intense efforts with two sets of 5x30 seconds at 105.9% FTP, designed to boost your VO2 max and improve your capacity when the road kicks up. Perfect for those looking to sharpen their race kicks or push through a gnarly group ride pace, this session will elevate your performance without overcooking your legs.

Workout structure

• 10 min @ 39% (39w)
• 5X
  • 20 sec @ 94% (94w)
  • 1:30 min @ 39% (39w)
• 5 min @ 47% (47w)
• 5X
  • 30 sec @ 106% (106w)
  • 30 sec @ 39% (39w)
• 2 min @ 39% (39w)
• 5X
  • 30 sec @ 106% (106w)
  • 30 sec @ 39% (39w)
• 3 min @ 39% (39w)
• 6X
  • 10 sec @ 110% (110w)
  • 42 sec @ 39% (39w)
• 5 min @ 39% (39w)