7x3min VO2max + NM

• Cycling
• 1hTime
• 83Stress
• 0.91Intensity
• 15Popularity

About this workout

This workout features six hard-hitting 3-minute intervals at 120% FTP, designed to push your aerobic ceiling and develop the capacity needed for when the road kicks up. It's a classic VO2 max session that fits perfectly into any high-intensity training block or pre-race taper, ensuring you're ready to tackle those critical moments in a group ride or TT.

Workout structure

• 6 min @ 50% (50w)
• 2 min @ 60% (60w)
• 1 min @ 80% (80w)
• 1 min @ 50% (50w)
• 30 sec @ 100% (100w)
• 1 min @ 50% (50w)
• 30 sec @ 120% (120w)
• 6X
  • 3 min @ 50% (50w)
  • 3 min @ 120% (120w)
• 3 min @ 50% (50w)
• 2X
  • 15 sec @ 150% (150w)
  • 45 sec @ 50% (50w)
• 2X
  • 15 sec @ 160% (160w)
  • 45 sec @ 50% (50w)
• 2X
  • 15 sec @ 150% (150w)
  • 45 sec @ 50% (50w)
• 3 min @ 50% (50w)