Base 1 Week 1 Workout 1

• Cycling
• 1h 25mTime
• 100Stress
• 0.84Intensity
• 15Popularity

About this workout

This VO2 max workout features a hard main set of 8x3-minute intervals at 80% FTP, perfect for pushing your aerobic ceiling during tough group rides or time trials. It's a classic session that builds the endurance needed for when the road kicks up, making it an essential part of your training plan.

Workout structure

• Warm-Up 5:5 min @ 50% (50w)
• 17:30 min @ 60% (60w)
• 5 min @ 60-80% (60-80w)
• 2 min @ 50% (50w)
• 3X
  • Rest 1:30 min @ 120% (120w)
  • 3 min @ 80% (80w)
• 5 min @ 50% (50w)
• 3X
  • Rest 1:30 min @ 120% (120w)
  • 3 min @ 80% (80w)
• 5 min @ 50% (50w)
• 2X
  • Rest 1:30 min @ 120% (120w)
  • 3 min @ 80% (80w)
• Rest 1:30 min @ 120% (120w)
• Cooldown 3 min @ 80% (80w)
• 5 min @ 40% (40w)