VO2Max

BMU - W09D2 - Malevolent

  • Cycling
  • 1hTime
  • 79Stress
  • 0.89Intensity
  • 51Popularity

About this workout

This gnarly VO2 max workout features seven hard efforts at 115% FTP, perfect for boosting your aerobic ceiling and preparing for those steep climbs or intense race kicks. Incorporate it into your training to build the top-end power needed for competitive group rides or time trials.

M01

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
  • Active 15 min @ 90% (90w) 90 rpm
  • Active 1 min @ 115% (115w) 110 rpm
  • Active 10 min @ 90% (90w) 90 rpm
  • Active 1 min @ 115% (115w) 110 rpm
  • Active 5 min @ 90% (90w) 90 rpm
  • Active 1 min @ 115% (115w) 110 rpm
  • Active 2:30 min @ 90% (90w) 90 rpm
  • Active 1 min @ 115% (115w) 110 rpm
  • Active 1 min @ 90% (90w) 90 rpm
  • Active 1 min @ 115% (115w) 110 rpm
  • Active 30 sec @ 90% (90w) 90 rpm
  • Active 1 min @ 115% (115w) 110 rpm
  • Active 15 sec @ 90% (90w) 90 rpm
  • Active 1 min @ 115% (115w) 110 rpm
  • Cooldown 3:45 min @ 50-25% (50-25w)