9×2@120%

• Cycling
• 50mTime
• 78Stress
• 0.97Intensity
• 211Popularity

About this workout

This intense 9×2 protocol pushes your limits with sustained efforts at 120% FTP, perfect for building your aerobic ceiling and boosting your capacity for those tough climbs or race-day surges. Incorporate this workout for a powerful VO2 max stimulus that will have you ready to outpace competitors when it counts.

Workout structure

• 5 min @ 50% (50w)
• 3 min @ 70% (70w)
• 3X
  • 30 sec @ 100% (100w)
  • 30 sec @ 50% (50w)
• 3 min @ 70% (70w)
• 3X
  • 2 min @ 120% (120w)
  • 1 min @ 70% (70w)
• 2 min @ 70% (70w)
• 3X
  • 2 min @ 120% (120w)
  • 1 min @ 70% (70w)
• 2 min @ 70% (70w)
• 3X
  • 2 min @ 120% (120w)
  • 1 min @ 70% (70w)
• 5 min @ 50% (50w)