Alice +1 VO2Max

• Cycling
• 1h 28mTime
• 111Stress
• 0.87Intensity
• 26Popularity

About this workout

This workout features a powerful main set of 2 sets of 2 × 3 min efforts at 120% FTP, perfect for pushing your VO2 max to new heights and preparing you for those steep climbs or intense race kicks. Incorporate it into your training to build that crucial aerobic ceiling, making your legs feel fresher during the final stretch of group rides and time trials.

Workout structure

• Warm-Up 5 min @ 50-70% (50-70w)
• Active 3 min @ 60% (60w)
• Active 3 min @ 70% (70w)
• Active 3 min @ 90% (90w)
• Active 6 min @ 55% (55w)
• Active 1 min @ 118% (118w) 115 rpm
• Rest 1 min @ 60% (60w) 85 rpm
• Active 1 min @ 120% (120w)
• Rest 1 min @ 60% (60w)
• Active 1 min @ 120% (120w)
• Rest 1 min @ 55% (55w)
• Active 10 min @ 68% (68w)
• Active 3 min @ 118% (118w) 85 rpm
• 2X
  • Rest 3 min @ 55% (55w) 65 rpm
  • Active 3 min @ 120% (120w) 85 rpm
• Rest 3 min @ 55% (55w) 65 rpm
• Active 6 min @ 68% (68w)
• 2X
  • Active 3 min @ 120% (120w) 85 rpm
  • Rest 3 min @ 55% (55w) 65 rpm
• Active 3 min @ 118% (118w) 85 rpm
• Rest 3 min @ 55% (55w) 65 rpm
• Cooldown 10 min @ 65-45% (65-45w)