anaerobic 1m+vo2max 3 m

• Cycling
• 1h 29mTime
• 107Stress
• 0.85Intensity
• 65Popularity

About this workout

This workout combines a gnarly anaerobic effort with VO2 max intervals, featuring 4×2 minutes at 115% FTP—perfect for building the kick needed to close gaps during a race or group ride. It’s a punishing way to boost your raw sprinting power and lactate tolerance while ensuring you recover adequately between efforts.

Workout structure

• 55 sec @ 49% (49w)
• 55 sec @ 56% (56w)
• 55 sec @ 61% (61w)
• 55 sec @ 65% (65w)
• 55 sec @ 70% (70w)
• 55 sec @ 75% (75w)
• 55 sec @ 79% (79w)
• 55 sec @ 84% (84w)
• 55 sec @ 88% (88w)
• 55 sec @ 93% (93w)
• 50 sec @ 100% (100w)
• 4X
  • 2 min @ 50% (50w)
  • 1 min @ 127% (127w)
• 4 min @ 50% (50w)
• 3X
  • 1 min @ 127% (127w)
  • 2 min @ 50% (50w)
• 1 min @ 127% (127w)
• 4 min @ 50% (50w)
• 3X
  • 1 min @ 127% (127w)
  • 2 min @ 50% (50w)
• 1 min @ 127% (127w)
• 5 min @ 50% (50w)
• 4X
  • 2 min @ 115% (115w)
  • 4 min @ 50% (50w)
• 10 min @ 54% (54w)