VO2Max

Block 6 x 5 min - Up and down

Cycling
1h 30mTime
100Stress
0.81Intensity
20Popularity

About this workout

This high-intensity workout features 6 x 5-minute efforts that push your VO2 max, helping you develop the aerobic ceiling needed for those steep climbs and aggressive race kicks. Perfect for building the top-end power required in critical moments, it’s a solid choice for mid-week training when you want to sharpen your speed without overdoing it on time.

immerletzter

Workout structure

8 min @ 40-70% (40-70w)
3 min @ 50% (50w)
15 sec @ 123% (123w)
16 sec @ 54% (54w)
16 sec @ 122% (122w)
16 sec @ 54% (54w)
18 sec @ 119% (119w)
16 sec @ 54% (54w)
19 sec @ 118% (118w)
16 sec @ 54% (54w)
21 sec @ 116% (116w)
16 sec @ 54% (54w)
22 sec @ 115% (115w)
16 sec @ 54% (54w)
24 sec @ 114% (114w)
16 sec @ 54% (54w)
26 sec @ 112% (112w)
16 sec @ 54% (54w)
28 sec @ 111% (111w)
16 sec @ 54% (54w)
30 sec @ 110% (110w)
16 sec @ 54% (54w)
32 sec @ 109% (109w)
16 sec @ 54% (54w)
35 sec @ 109% (109w)
16 sec @ 54% (54w)
4:11 min @ 45% (45w)
16 sec @ 54% (54w)
38 sec @ 109% (109w)
16 sec @ 54% (54w)
35 sec @ 109% (109w)
16 sec @ 54% (54w)
32 sec @ 110% (110w)
16 sec @ 54% (54w)
30 sec @ 111% (111w)
16 sec @ 54% (54w)
27 sec @ 113% (113w)
16 sec @ 54% (54w)
25 sec @ 114% (114w)
16 sec @ 54% (54w)
23 sec @ 116% (116w)
16 sec @ 54% (54w)
21 sec @ 117% (117w)
16 sec @ 54% (54w)
19 sec @ 120% (120w)
16 sec @ 54% (54w)
18 sec @ 121% (121w)
16 sec @ 54% (54w)
16 sec @ 124% (124w)
16 sec @ 54% (54w)
15 sec @ 125% (125w)
16 sec @ 54% (54w)
4:11 min @ 45% (45w)
16 sec @ 54% (54w)
17 sec @ 124% (124w)
16 sec @ 54% (54w)
18 sec @ 123% (123w)
16 sec @ 54% (54w)
20 sec @ 121% (121w)
16 sec @ 54% (54w)
22 sec @ 118% (118w)
16 sec @ 54% (54w)
24 sec @ 116% (116w)
16 sec @ 54% (54w)
26 sec @ 115% (115w)
16 sec @ 54% (54w)
29 sec @ 113% (113w)
16 sec @ 54% (54w)
31 sec @ 112% (112w)
16 sec @ 54% (54w)
34 sec @ 111% (111w)
16 sec @ 54% (54w)
38 sec @ 109% (109w)
16 sec @ 54% (54w)
41 sec @ 109% (109w)
16 sec @ 54% (54w)
4:11 min @ 45% (45w)
16 sec @ 54% (54w)
45 sec @ 109% (109w)
16 sec @ 54% (54w)
41 sec @ 110% (110w)
16 sec @ 54% (54w)
37 sec @ 111% (111w)
16 sec @ 54% (54w)
33 sec @ 113% (113w)
16 sec @ 54% (54w)
30 sec @ 114% (114w)
16 sec @ 54% (54w)
27 sec @ 116% (116w)
16 sec @ 54% (54w)
25 sec @ 118% (118w)
16 sec @ 54% (54w)
22 sec @ 121% (121w)
16 sec @ 54% (54w)
20 sec @ 122% (122w)
16 sec @ 54% (54w)
18 sec @ 125% (125w)
16 sec @ 54% (54w)
4:11 min @ 45% (45w)
16 sec @ 54% (54w)
20 sec @ 122% (122w)
16 sec @ 54% (54w)
23 sec @ 119% (119w)
16 sec @ 54% (54w)
25 sec @ 118% (118w)
16 sec @ 54% (54w)
28 sec @ 116% (116w)
16 sec @ 54% (54w)
32 sec @ 113% (113w)
16 sec @ 54% (54w)
36 sec @ 111% (111w)
16 sec @ 54% (54w)
40 sec @ 110% (110w)
16 sec @ 54% (54w)
45 sec @ 109% (109w)
16 sec @ 54% (54w)
50 sec @ 108% (108w)
16 sec @ 54% (54w)
4:11 min @ 45% (45w)
16 sec @ 54% (54w)
57 sec @ 106% (106w)
16 sec @ 54% (54w)
50 sec @ 108% (108w)
16 sec @ 54% (54w)
44 sec @ 109% (109w)
16 sec @ 54% (54w)
38 sec @ 111% (111w)
16 sec @ 54% (54w)
34 sec @ 112% (112w)
16 sec @ 54% (54w)
29 sec @ 115% (115w)
16 sec @ 54% (54w)
26 sec @ 117% (117w)
16 sec @ 54% (54w)
23 sec @ 119% (119w)
16 sec @ 54% (54w)
2:30 min @ 50% (50w)
8 min @ 70-40% (70-40w)