VO2Max

Absa Cape Epic Workout 15 - S

  • Cycling
  • 1h 20mTime
  • 94Stress
  • 0.84Intensity
  • 170Popularity

About this workout

This punishing VO2 max workout features 7 efforts of 3 minutes at 115% FTP, designed to push your aerobic ceiling and build capacity for those steep climbs and race kicks. Incorporate this session into your training for the Absa Cape Epic or as a gnarly alternative to classic 3x8 or 3x15 workouts.

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Workout structure

  • Warm-Up 7 min @ 44-75% (44-75w)
  • Active 30 sec @ 109% (109w)
  • Active 3 min @ 50% (50w)
  • Active 30 sec @ 109% (109w)
  • Active 5 min @ 50% (50w)
  • Active 3 min @ 50% (50w)
  • 7X
    • Active 3 min @ 115% (115w)
    • Rest 5 min @ 50% (50w)
  • Active 5 min @ 50% (50w)