6x Tabatas VO2max optimiert II

• Cycling
• 1hTime
• 79Stress
• 0.88Intensity
• 15Popularity

About this workout

This workout features intense 6x20 second efforts at 125% FTP with minimal recovery—perfect for boosting your anaerobic capacity and enhancing your top-end punch. Ideal for preparing for sprint finishes, breakaways, or just closing gaps in a group ride, it’s a gnarly session that will leave your lungs burning and legs screaming.

Workout structure

• 4 min @ 40-50% (40-50w)
• 2 min @ 50-100% (50-100w)
• 3:40 min @ 50% (50w)
• 20 sec @ 160% (160w)
• Rest 10 sec @ 65% (65w)
• 20 sec @ 155% (155w)
• Rest 10 sec @ 65% (65w)
• 20 sec @ 150% (150w)
• Rest 10 sec @ 65% (65w)
• 20 sec @ 145% (145w)
• Rest 10 sec @ 65% (65w)
• 20 sec @ 140% (140w)
• Rest 10 sec @ 65% (65w)
• 20 sec @ 135% (135w)
• Rest 10 sec @ 65% (65w)
• 20 sec @ 130% (130w)
• Rest 10 sec @ 65% (65w)
• 1:30 min @ 90% (90w)
• 2 min @ 45% (45w)
• 20 sec @ 150% (150w)
• 2X
  • Rest 10 sec @ 65% (65w)
  • 20 sec @ 140% (140w)
• 5X
  • Rest 10 sec @ 65% (65w)
  • 20 sec @ 130% (130w)
• Rest 10 sec @ 65% (65w)
• 1:20 min @ 90% (90w)
• 2 min @ 45% (45w)
• 2X
  • 20 sec @ 135% (135w)
  • Rest 10 sec @ 60% (60w)
• 6X
  • 20 sec @ 125% (125w)
  • Rest 10 sec @ 60% (60w)
• 1:20 min @ 88% (88w)
• 2 min @ 45% (45w)
• 2X
  • 20 sec @ 135% (135w)
  • Rest 10 sec @ 60% (60w)
• 6X
  • 20 sec @ 125% (125w)
  • Rest 10 sec @ 60% (60w)
• 1:20 min @ 88% (88w)
• 2 min @ 45% (45w)
• 2X
  • 20 sec @ 135% (135w)
  • Rest 10 sec @ 60% (60w)
• 6X
  • 20 sec @ 125% (125w)
  • Rest 10 sec @ 60% (60w)
• 1:20 min @ 86% (86w)
• 2 min @ 45% (45w)
• 2X
  • 20 sec @ 130% (130w)
  • Rest 10 sec @ 60% (60w)
• 6X
  • 20 sec @ 120% (120w)
  • Rest 10 sec @ 60% (60w)
• 1 min @ 86% (86w)
• 5 min @ 60-40% (60-40w)
• 4 min @ 40% (40w)