Bike - 20' FatMax+-, RampUp bis 340W, 22 min FatMax +-

• Cycling
• 1hTime
• 56Stress
• 0.75Intensity
• 30Popularity

About this workout

This steady VO2 max session is perfect for pushing your aerobic ceiling, simulating the intensity needed for race kicks and sustained efforts. Incorporate it into your training for improved performance in 20-minute FTP tests and to sharpen your ability to tackle those gnarly climbs.

Workout structure

• Warm-Up 5 min @ 54-79% (54-79w)
• 4 min @ 79-64% (79-64w)
• Rest 2 min @ 64-71% (64-71w)
• 5 min @ 71% (71w)
• Rest 2 min @ 71-79% (71-79w)
• 2 min @ 79-54% (79-54w)
• Rest 3 min @ 54-36% (54-36w)
• Cooldown 1 min @ 36% (36w)
• 1 min @ 43% (43w)
• 1 min @ 50% (50w)
• 1 min @ 57% (57w)
• 1 min @ 64% (64w)
• 1 min @ 71% (71w)
• 1 min @ 79% (79w)
• 1 min @ 86% (86w)
• 1 min @ 93% (93w)
• 1 min @ 100% (100w)
• 1 min @ 107% (107w)
• 1 min @ 114% (114w)
• 1 min @ 121% (121w)
• 2 min @ 121-54% (121-54w)
• 1 min @ 54-43% (54-43w)
• 4 min @ 43-57% (43-57w)
• 3 min @ 57-79% (57-79w)
• 4 min @ 79-71% (79-71w)
• 4 min @ 71-75% (71-75w)
• 3 min @ 75-54% (75-54w)
• 3 min @ 54-46% (54-46w)