Anaerobic

VO2max 3 x 9 x 40 / 15 122% FTP

  • Cycling
  • 59mTime
  • 87Stress
  • 0.85Intensity
  • 20Popularity

About this workout

This workout features a savage main set of 9 efforts at 122% FTP, pushing your limits with brief recoveries to build raw power and lactate tolerance. Perfect for those seeking to develop the kick needed for closing gaps during a group ride or powering through race kicks.

immerletzter

Workout structure

  • 20X
    • 1 sec @ 53% (53w)
  • 15X
    • 1 sec @ 53% (53w)
  • 10X
    • 1 sec @ 53% (53w)
  • 9X
    • 1 sec @ 53% (53w)
  • 7X
    • 1 sec @ 53% (53w)
  • 6X
    • 1 sec @ 54% (54w)
  • 6X
    • 1 sec @ 54% (54w)
  • 6X
    • 1 sec @ 54% (54w)
  • 5X
    • 1 sec @ 54% (54w)
  • 5X
    • 1 sec @ 54% (54w)
  • 4X
    • 1 sec @ 54% (54w)
  • 5X
    • 1 sec @ 54% (54w)
  • 4X
    • 1 sec @ 54% (54w)
  • 4X
    • 1 sec @ 54% (54w)
  • 4X
    • 1 sec @ 54% (54w)
  • 4X
    • 1 sec @ 55% (55w)
  • 3X
    • 1 sec @ 55% (55w)
  • 4X
    • 1 sec @ 55% (55w)
  • 3X
    • 1 sec @ 55% (55w)
  • 3X
    • 1 sec @ 55% (55w)
  • 4X
    • 1 sec @ 55% (55w)
  • 3X
    • 1 sec @ 55% (55w)
  • 3X
    • 1 sec @ 55% (55w)
  • 3X
    • 1 sec @ 55% (55w)
  • 3X
    • 1 sec @ 55% (55w)
  • 3X
    • 1 sec @ 56% (56w)
  • 3X
    • 1 sec @ 56% (56w)
  • 2X
    • 1 sec @ 56% (56w)
  • 3X
    • 1 sec @ 56% (56w)
  • 3X
    • 1 sec @ 56% (56w)
  • 3X
    • 1 sec @ 56% (56w)
  • 2X
    • 1 sec @ 56% (56w)
  • 3X
    • 1 sec @ 56% (56w)
  • 2X
    • 1 sec @ 56% (56w)
  • 3X
    • 1 sec @ 56% (56w)
  • 2X
    • 1 sec @ 57% (57w)
  • 3X
    • 1 sec @ 57% (57w)
  • 2X
    • 1 sec @ 57% (57w)
  • 2X
    • 1 sec @ 57% (57w)
  • 3X
    • 1 sec @ 57% (57w)
  • 2X
    • 1 sec @ 57% (57w)
  • 2X
    • 1 sec @ 57% (57w)
  • 2X
    • 1 sec @ 57% (57w)
  • 3X
    • 1 sec @ 57% (57w)
  • 2X
    • 1 sec @ 57% (57w)
  • 2X
    • 1 sec @ 58% (58w)
  • 2X
    • 1 sec @ 58% (58w)
  • 2X
    • 1 sec @ 58% (58w)
  • 2X
    • 1 sec @ 58% (58w)
  • 2X
    • 1 sec @ 58% (58w)
  • 2X
    • 1 sec @ 58% (58w)
  • 2X
    • 1 sec @ 58% (58w)
  • 2X
    • 1 sec @ 58% (58w)
  • 2X
    • 1 sec @ 58% (58w)
  • 2X
    • 1 sec @ 58% (58w)
  • 2X
    • 1 sec @ 59% (59w)
  • 2X
    • 1 sec @ 59% (59w)
  • 2X
    • 1 sec @ 59% (59w)
  • 2X
    • 1 sec @ 59% (59w)
  • 2X
    • 1 sec @ 59% (59w)
  • 2X
    • 1 sec @ 59% (59w)
  • 2X
    • 1 sec @ 59% (59w)
  • 2X
    • 1 sec @ 59% (59w)
  • 1 sec @ 59% (59w)
  • 2X
    • 1 sec @ 59% (59w)
  • 2X
    • 1 sec @ 60% (60w)
  • 2X
    • 1 sec @ 60% (60w)
  • 2X
    • 1 sec @ 60% (60w)
  • 1 sec @ 60% (60w)
  • 2X
    • 1 sec @ 60% (60w)
  • 2X
    • 1 sec @ 60% (60w)
  • 2X
    • 1 sec @ 60% (60w)
  • 1 sec @ 60% (60w)
  • 2X
    • 1 sec @ 60% (60w)
  • 2X
    • 1 sec @ 60% (60w)
  • 1 sec @ 61% (61w)
  • 2X
    • 1 sec @ 61% (61w)
  • 2X
    • 1 sec @ 61% (61w)
  • 1 sec @ 61% (61w)
  • 2X
    • 1 sec @ 61% (61w)
  • 2X
    • 1 sec @ 61% (61w)
  • 1 sec @ 61% (61w)
  • 2X
    • 1 sec @ 61% (61w)
  • 1 sec @ 61% (61w)
  • 2X
    • 1 sec @ 61% (61w)
  • 1 sec @ 62% (62w)
  • 2X
    • 1 sec @ 62% (62w)
  • 2X
    • 1 sec @ 62% (62w)
  • 1 sec @ 62% (62w)
  • 2X
    • 1 sec @ 62% (62w)
  • 1 sec @ 62% (62w)
  • 2X
    • 1 sec @ 62% (62w)
  • 1 sec @ 62% (62w)
  • 2X
    • 1 sec @ 62% (62w)
  • 1 sec @ 62% (62w)
  • 2X
    • 1 sec @ 63% (63w)
  • 1 sec @ 63% (63w)
  • 2X
    • 1 sec @ 63% (63w)
  • 1 sec @ 63% (63w)
  • 2X
    • 1 sec @ 63% (63w)
  • 1 sec @ 63% (63w)
  • 1 sec @ 63% (63w)
  • 2X
    • 1 sec @ 63% (63w)
  • 1 sec @ 63% (63w)
  • 2X
    • 1 sec @ 63% (63w)
  • 1 sec @ 64% (64w)
  • 2X
    • 1 sec @ 64% (64w)
  • 1 sec @ 64% (64w)
  • 1 sec @ 64% (64w)
  • 2X
    • 1 sec @ 64% (64w)
  • 1 sec @ 64% (64w)
  • 2X
    • 1 sec @ 64% (64w)
  • 1 sec @ 64% (64w)
  • 1 sec @ 64% (64w)
  • 2X
    • 1 sec @ 64% (64w)
  • 1 sec @ 65% (65w)
  • 1 sec @ 65% (65w)
  • 2X
    • 1 sec @ 65% (65w)
  • 1 sec @ 65% (65w)
  • 1 sec @ 65% (65w)
  • 2X
    • 1 sec @ 65% (65w)
  • 1 sec @ 65% (65w)
  • 1 sec @ 65% (65w)
  • 2X
    • 1 sec @ 65% (65w)
  • 1 sec @ 65% (65w)
  • 1 sec @ 66% (66w)
  • 1 sec @ 66% (66w)
  • 2X
    • 1 sec @ 66% (66w)
  • 1 sec @ 66% (66w)
  • 1 sec @ 66% (66w)
  • 2X
    • 1 sec @ 66% (66w)
  • 1 sec @ 66% (66w)
  • 1 sec @ 66% (66w)
  • 1 sec @ 66% (66w)
  • 2X
    • 1 sec @ 66% (66w)
  • 1 sec @ 67% (67w)
  • 1 sec @ 67% (67w)
  • 1 sec @ 67% (67w)
  • 2X
    • 1 sec @ 67% (67w)
  • 1 sec @ 67% (67w)
  • 1 sec @ 67% (67w)
  • 1 sec @ 67% (67w)
  • 1 sec @ 67% (67w)
  • 2X
    • 1 sec @ 67% (67w)
  • 1 sec @ 67% (67w)
  • 1 sec @ 68% (68w)
  • 1 sec @ 68% (68w)
  • 1 sec @ 68% (68w)
  • 2X
    • 1 sec @ 68% (68w)
  • 1 sec @ 68% (68w)
  • 1 sec @ 68% (68w)
  • 1 sec @ 68% (68w)
  • 1 sec @ 68% (68w)
  • 2X
    • 1 sec @ 68% (68w)
  • 1 sec @ 68% (68w)
  • 1 sec @ 69% (69w)
  • 1 sec @ 69% (69w)
  • 1 sec @ 69% (69w)
  • 1 sec @ 69% (69w)
  • 2X
    • 1 sec @ 69% (69w)
  • 1 sec @ 69% (69w)
  • 1 sec @ 69% (69w)
  • 1 sec @ 69% (69w)
  • 1 sec @ 69% (69w)
  • 1 sec @ 69% (69w)
  • 1 sec @ 70% (70w)
  • 1 sec @ 70% (70w)
  • 2X
    • 1 sec @ 70% (70w)
  • 1 sec @ 70% (70w)
  • 1 sec @ 70% (70w)
  • 1 sec @ 70% (70w)
  • 1 sec @ 70% (70w)
  • 1 sec @ 70% (70w)
  • 1 sec @ 70% (70w)
  • 1 sec @ 70% (70w)
  • 1 sec @ 71% (71w)
  • 2X
    • 1 sec @ 71% (71w)
  • 1 sec @ 71% (71w)
  • 1 sec @ 71% (71w)
  • 1 sec @ 71% (71w)
  • 1 sec @ 71% (71w)
  • 1 sec @ 71% (71w)
  • 1 sec @ 71% (71w)
  • 1 sec @ 71% (71w)
  • 1 sec @ 71% (71w)
  • 1 sec @ 72% (72w)
  • 1 sec @ 72% (72w)
  • 1 sec @ 72% (72w)
  • 1 sec @ 72% (72w)
  • 1 sec @ 72% (72w)
  • 2X
    • 1 sec @ 72% (72w)
  • 1 sec @ 72% (72w)
  • 1 sec @ 72% (72w)
  • 1 sec @ 72% (72w)
  • 1 sec @ 72% (72w)
  • 1 sec @ 73% (73w)
  • 1 sec @ 73% (73w)
  • 1 sec @ 73% (73w)
  • 1 sec @ 73% (73w)
  • 1 sec @ 73% (73w)
  • 1 sec @ 73% (73w)
  • 1 sec @ 73% (73w)
  • 1 sec @ 73% (73w)
  • 1 sec @ 73% (73w)
  • 1 sec @ 73% (73w)
  • 1 sec @ 74% (74w)
  • 1 sec @ 74% (74w)
  • 1 sec @ 74% (74w)
  • 1 sec @ 74% (74w)
  • 1 sec @ 74% (74w)
  • 1 sec @ 74% (74w)
  • 1 min @ 74% (74w)
  • 5 min @ 48% (48w)
  • 15 sec @ 122% (122w)
  • 15 sec @ 53% (53w)
  • 34 sec @ 122% (122w)
  • 15 sec @ 53% (53w)
  • 47 sec @ 122% (122w)
  • 15 sec @ 53% (53w)
  • 55 sec @ 122% (122w)
  • 15 sec @ 53% (53w)
  • 58 sec @ 122% (122w)
  • 15 sec @ 53% (53w)
  • 55 sec @ 122% (122w)
  • 15 sec @ 53% (53w)
  • 47 sec @ 122% (122w)
  • 15 sec @ 53% (53w)
  • 34 sec @ 122% (122w)
  • 15 sec @ 53% (53w)
  • 15 sec @ 122% (122w)
  • 5 min @ 48% (48w)
  • 15 sec @ 122% (122w)
  • 15 sec @ 53% (53w)
  • 34 sec @ 122% (122w)
  • 15 sec @ 53% (53w)
  • 47 sec @ 122% (122w)
  • 15 sec @ 53% (53w)
  • 55 sec @ 122% (122w)
  • 15 sec @ 53% (53w)
  • 58 sec @ 122% (122w)
  • 15 sec @ 53% (53w)
  • 55 sec @ 122% (122w)
  • 15 sec @ 53% (53w)
  • 47 sec @ 122% (122w)
  • 15 sec @ 53% (53w)
  • 34 sec @ 122% (122w)
  • 15 sec @ 53% (53w)
  • 15 sec @ 122% (122w)
  • 5 min @ 48% (48w)
  • 15 sec @ 122% (122w)
  • 15 sec @ 53% (53w)
  • 34 sec @ 122% (122w)
  • 15 sec @ 53% (53w)
  • 47 sec @ 122% (122w)
  • 15 sec @ 53% (53w)
  • 55 sec @ 122% (122w)
  • 15 sec @ 53% (53w)
  • 58 sec @ 122% (122w)
  • 15 sec @ 53% (53w)
  • 55 sec @ 122% (122w)
  • 15 sec @ 53% (53w)
  • 47 sec @ 122% (122w)
  • 15 sec @ 53% (53w)
  • 34 sec @ 122% (122w)
  • 15 sec @ 53% (53w)
  • 15 sec @ 122% (122w)
  • 5 min @ 48% (48w)
  • 1 min @ 74% (74w)
  • 1 sec @ 74% (74w)
  • 1 sec @ 74% (74w)
  • 1 sec @ 74% (74w)
  • 1 sec @ 74% (74w)
  • 1 sec @ 73% (73w)
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  • 1 sec @ 71% (71w)
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  • 1 sec @ 69% (69w)
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  • 1 sec @ 68% (68w)
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  • 1 sec @ 68% (68w)
  • 1 sec @ 68% (68w)
  • 1 sec @ 68% (68w)
  • 1 sec @ 67% (67w)
  • 2X
    • 1 sec @ 67% (67w)
  • 1 sec @ 67% (67w)
  • 1 sec @ 67% (67w)
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  • 2X
    • 1 sec @ 66% (66w)
  • 1 sec @ 66% (66w)
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  • 1 sec @ 66% (66w)
  • 1 sec @ 66% (66w)
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  • 2X
    • 1 sec @ 66% (66w)
  • 1 sec @ 66% (66w)
  • 1 sec @ 65% (65w)
  • 1 sec @ 65% (65w)
  • 1 sec @ 65% (65w)
  • 1 sec @ 65% (65w)
  • 2X
    • 1 sec @ 65% (65w)
  • 1 sec @ 65% (65w)
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  • 1 sec @ 65% (65w)
  • 2X
    • 1 sec @ 65% (65w)
  • 1 sec @ 65% (65w)
  • 1 sec @ 64% (64w)
  • 1 sec @ 64% (64w)
  • 1 sec @ 64% (64w)
  • 2X
    • 1 sec @ 64% (64w)
  • 1 sec @ 64% (64w)
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  • 2X
    • 1 sec @ 64% (64w)
  • 1 sec @ 64% (64w)
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  • 1 sec @ 64% (64w)
  • 2X
    • 1 sec @ 63% (63w)
  • 1 sec @ 63% (63w)
  • 1 sec @ 63% (63w)
  • 2X
    • 1 sec @ 63% (63w)
  • 1 sec @ 63% (63w)
  • 1 sec @ 63% (63w)
  • 2X
    • 1 sec @ 63% (63w)
  • 1 sec @ 63% (63w)
  • 1 sec @ 63% (63w)
  • 2X
    • 1 sec @ 63% (63w)
  • 1 sec @ 62% (62w)
  • 2X
    • 1 sec @ 62% (62w)
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  • 2X
    • 1 sec @ 62% (62w)
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  • 2X
    • 1 sec @ 62% (62w)
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  • 2X
    • 1 sec @ 62% (62w)
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  • 2X
    • 1 sec @ 61% (61w)
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  • 2X
    • 1 sec @ 61% (61w)
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  • 2X
    • 1 sec @ 61% (61w)
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  • 2X
    • 1 sec @ 61% (61w)
  • 2X
    • 1 sec @ 61% (61w)
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  • 2X
    • 1 sec @ 61% (61w)
  • 1 sec @ 60% (60w)
  • 2X
    • 1 sec @ 60% (60w)
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    • 1 sec @ 60% (60w)
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  • 2X
    • 1 sec @ 60% (60w)
  • 2X
    • 1 sec @ 60% (60w)
  • 2X
    • 1 sec @ 60% (60w)
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  • 2X
    • 1 sec @ 60% (60w)
  • 2X
    • 1 sec @ 60% (60w)
  • 2X
    • 1 sec @ 59% (59w)
  • 1 sec @ 59% (59w)
  • 2X
    • 1 sec @ 59% (59w)
  • 2X
    • 1 sec @ 59% (59w)
  • 2X
    • 1 sec @ 59% (59w)
  • 2X
    • 1 sec @ 59% (59w)
  • 2X
    • 1 sec @ 59% (59w)
  • 2X
    • 1 sec @ 59% (59w)
  • 2X
    • 1 sec @ 59% (59w)
  • 2X
    • 1 sec @ 59% (59w)
  • 2X
    • 1 sec @ 58% (58w)
  • 2X
    • 1 sec @ 58% (58w)
  • 2X
    • 1 sec @ 58% (58w)
  • 2X
    • 1 sec @ 58% (58w)
  • 2X
    • 1 sec @ 58% (58w)
  • 3X
    • 1 sec @ 58% (58w)
  • 2X
    • 1 sec @ 58% (58w)
  • 2X
    • 1 sec @ 58% (58w)
  • 3X
    • 1 sec @ 58% (58w)
  • 2X
    • 1 sec @ 58% (58w)
  • 2X
    • 1 sec @ 57% (57w)
  • 3X
    • 1 sec @ 57% (57w)
  • 2X
    • 1 sec @ 57% (57w)
  • 3X
    • 1 sec @ 57% (57w)
  • 3X
    • 1 sec @ 57% (57w)
  • 3X
    • 1 sec @ 57% (57w)
  • 2X
    • 1 sec @ 57% (57w)
  • 3X
    • 1 sec @ 57% (57w)
  • 3X
    • 1 sec @ 57% (57w)
  • 3X
    • 1 sec @ 57% (57w)
  • 4X
    • 1 sec @ 56% (56w)
  • 3X
    • 1 sec @ 56% (56w)
  • 3X
    • 1 sec @ 56% (56w)
  • 4X
    • 1 sec @ 56% (56w)
  • 4X
    • 1 sec @ 56% (56w)
  • 4X
    • 1 sec @ 56% (56w)
  • 4X
    • 1 sec @ 56% (56w)
  • 4X
    • 1 sec @ 56% (56w)
  • 5X
    • 1 sec @ 56% (56w)
  • 6X
    • 1 sec @ 56% (56w)
  • 6X
    • 1 sec @ 55% (55w)
  • 7X
    • 1 sec @ 55% (55w)
  • 8X
    • 1 sec @ 55% (55w)
  • 13X
    • 1 sec @ 55% (55w)
  • 17X
    • 1 sec @ 55% (55w)
  • 1:24 min @ 55% (55w)