VO2Max

90 Min Endurance with Seated Spikes 110-120

  • Cycling
  • 1h 30mTime
  • 74Stress
  • 0.70Intensity
  • 20Popularity

About this workout

This VO2 max workout intersperses seated spikes with steady endurance, pushing your aerobic ceiling while building the kick needed for tough climbs or race efforts. A must-do for those mid-week rides, it combines solid endurance with short bursts to keep your legs fresh and ready for the next challenge.

Farshad

Workout structure

  • 5 min @ 45% (45w)
  • 30 sec @ 80% (80w)
  • 1 min @ 50% (50w)
  • 30 sec @ 90% (90w)
  • 1 min @ 50% (50w)
  • 30 sec @ 100% (100w)
  • 1 min @ 50% (50w)
  • 7 min @ 65% (65w)
  • 4X
    • 15 sec @ 110% (110w)
    • Rest 7 min @ 70% (70w)
  • 3X
    • 15 sec @ 120% (120w)
    • Rest 7 min @ 75% (75w)
  • 15 sec @ 120% (120w)
  • 18 min @ 65% (65w)
  • 5 min @ 45% (45w)