7x1,2,3

• Cycling
• 1h 30mTime
• 106Stress
• 0.84Intensity
• 20Popularity

About this workout

This workout features 7 intervals of 2 minutes at a punishing 105% FTP, with 3-minute recoveries, designed to raise your aerobic ceiling and prepare you for those decisive moments in a race or a hard group ride. It's a classic VO2 max session that will push your limits while building the capacity needed for when the road kicks up.

Workout structure

• 2 min @ 50-55% (50-55w)
• 2 min @ 55-60% (55-60w)
• 2 min @ 60-65% (60-65w)
• 2 min @ 65-70% (65-70w)
• 2 min @ 70-75% (70-75w)
• 10 min @ 75% (75w)
• 1 min @ 75-85% (75-85w)
• 1 min @ 85-95% (85-95w)
• 1 min @ 95-105% (95-105w)
• 1 min @ 105-115% (105-115w)
• 1 min @ 50% (50w)
• 3 min @ 75% (75w)
• 1 min @ 50% (50w)
• 7X
  • 1 min @ 120% (120w)
  • 2 min @ 105% (105w)
  • 3 min @ 55% (55w)
• 1 min @ 60-65% (60-65w)
• 1 min @ 65-70% (65-70w)
• 1 min @ 70-75% (70-75w)
• 1 min @ 75-80% (75-80w)
• 1 min @ 80-85% (80-85w)
• 1 min @ 60-65% (60-65w)
• 1 min @ 65-70% (65-70w)
• 1 min @ 70-75% (70-75w)
• 1 min @ 75-80% (75-80w)
• 1 min @ 80-85% (80-85w)
• 1 min @ 60-65% (60-65w)
• 1 min @ 65-70% (65-70w)
• 1 min @ 70-75% (70-75w)
• 1 min @ 75-80% (75-80w)
• 1 min @ 80-85% (80-85w)
• 1 min @ 60-50% (60-50w)
• 1 min @ 50-40% (50-40w)
• 2 min @ 40% (40w)