ASD-SPES: VO2 16 TT Specific #3

• Cycling
• 1h 18mTime
• 118Stress
• 0.95Intensity
• 20Popularity

About this workout

This VO2 max workout features high-intensity intervals at 120% FTP, designed to push your aerobic ceiling and prepare you for those critical race efforts. Perfect for honing your speed during time trials or bridging gaps on steep climbs, this session will leave you gasping but ready for more.

Workout structure

• 1:9 min @ 50% (50w)
• 1:9 min @ 58% (58w)
• 1:9 min @ 63% (63w)
• 1:9 min @ 68% (68w)
• 1:9 min @ 73% (73w)
• 1:9 min @ 78% (78w)
• 1:6 min @ 85% (85w)
• 3 min @ 80% (80w)
• 1 min @ 70% (70w)
• 3 min @ 90% (90w)
• 1 min @ 70% (70w)
• 3 min @ 100% (100w)
• 1 min @ 60% (60w)
• 3 min @ 100% (100w)
• 1 min @ 50% (50w)
• 3 min @ 70% (70w)
• 2 min @ 80% (80w)
• 2X
  • 1 min @ 90% (90w)
• 3X
  • 1 min @ 100% (100w)
• 4 min @ 50% (50w)
• 16X
  • 50 sec @ 120% (120w)
  • Rest 10 sec @ 50% (50w)
• 4 min @ 50% (50w)
• 16X
  • 50 sec @ 120% (120w)
  • Rest 10 sec @ 50% (50w)
• 2 min @ 50% (50w)
• 2 min @ 40% (40w)