9. Interval 9x2' x 30"

• Cycling
• 39mTime
• 56Stress
• 0.92Intensity
• 25Popularity

About this workout

This workout features 9 intervals of 2 minutes at 114% FTP, with 30 seconds of recovery, pushing your VO2 max to the limit and preparing you for those tough climbs and decisive race moments. Ideal for building your aerobic ceiling, it's a classic choice for cyclists looking to up their game in group rides or competitive settings.

Workout structure

• Warm-Up 7 min @ 25-75% (25-75w)
• 9X
  • Active 2 min @ 114% (114w)
  • Rest 30 sec @ 25% (25w)
• Active 7 min @ 57% (57w)
• Cooldown 3 min @ 57-36% (57-36w)