BMU - W05D1 - #8

• Cycling
• 1hTime
• 64Stress
• 0.80Intensity
• 66Popularity

About this workout

This VO2 max workout features two sets of 3×2 minute efforts at 115% FTP, designed to push your aerobic ceiling and enhance your capacity for when the road kicks up. Perfect for sharpening your speed for group rides or time trials, this session builds the endurance needed to handle those gnarly race kicks.

Workout structure

• Warm-Up 10 min @ 25-75% (25-75w)
• Active 30 sec @ 95% (95w) 95 rpm
• Active 30 sec @ 50% (50w) 85 rpm
• Active 30 sec @ 105% (105w) 105 rpm
• Active 30 sec @ 50% (50w) 85 rpm
• Active 30 sec @ 115% (115w) 115 rpm
• Active 30 sec @ 50% (50w) 85 rpm
• Active 2 min @ 50% (50w) 85 rpm
• 3X
  • Active 2 min @ 115% (115w) 105 rpm
  • Active 3 min @ 50% (50w) 85 rpm
• Active 10 min @ 65% (65w) 90 rpm
• 3X
  • Active 2 min @ 115% (115w) 105 rpm
  • Active 3 min @ 50% (50w) 85 rpm
• Cooldown 5 min @ 50-25% (50-25w)