VO2Max

AT/OV/UN-1: 3 x 3/3/3(3) + endurance - 195 min (3h 15m)

  • Cycling
  • 3h 15mTime
  • 184Stress
  • 0.75Intensity
  • 25Popularity

About this workout

This workout revs up your aerobic ceiling with a demanding main set of 3 x 3 minutes at 108.2% FTP, perfect for pushing your limits and building capacity for those tough climbs or race kicks. It's a solid choice for mid-week intensity to keep your fitness sharp without overcooking yourself.

MFJ_Atsushi

Workout structure

  • Warmup 30 min @ 46-70% (46-70w) 85-105 rpm
  • 3X
    • AT (Threshold, Zone 3 min @ 104% (104w) 90-100 rpm
    • Over (low Zone 5) 3 min @ 108% (108w) 95-105 rpm
    • Under (Zone 3) 3 min @ 90% (90w) 80-90 rpm
    • Recovery 3 min @ 59% (59w) 80-100 rpm
  • Endurance 124 min @ 79-60% (79-60w) 90-100 rpm
  • Cool Down 5 min @ 46-30% (46-30w) 80-95 rpm