BMU - W09D4 - Mosiac

• Cycling
• 1h 45mTime
• 132Stress
• 0.87Intensity
• 51Popularity

About this workout

This VO2 max workout features 5 intervals of 3 minutes at 115% FTP, pushing your aerobic ceiling and preparing you for those steep climbs and race kicks. It's a solid choice for building the stamina and power needed to excel in time trials and intense group rides.

Workout structure

• Warm-Up 10 min @ 40-80% (40-80w)
• Active 30 sec @ 90% (90w) 95 rpm
• Rest 30 sec @ 55% (55w) 85 rpm
• Active 30 sec @ 100% (100w) 105 rpm
• Rest 30 sec @ 55% (55w) 85 rpm
• Active 30 sec @ 110% (110w) 115 rpm
• Rest 30 sec @ 55% (55w) 85 rpm
• Active 2 min @ 55% (55w) 85 rpm
• 5X
  • Active 3 min @ 115% (115w) 100 rpm
  • Rest 3 min @ 65% (65w) 85 rpm
• Active 5 min @ 55% (55w) 85 rpm
• 5X
  • Active 1 min @ 100% (100w) 95 rpm
  • Rest 1 min @ 75% (75w) 65 rpm
• Active 5 min @ 55% (55w) 85 rpm
• Active 5 min @ 85% (85w) 90 rpm
• Rest 1 min @ 100% (100w) 105 rpm
• Active 5 min @ 85% (85w) 80 rpm
• Rest 1 min @ 100% (100w) 95 rpm
• Active 5 min @ 85% (85w) 70 rpm
• Rest 1 min @ 100% (100w) 85 rpm
• 2X
  • Active 1 min @ 85% (85w) 85 rpm
  • Active 1 min @ 85% (85w) 60 rpm
• Active 1 min @ 85% (85w) 85 rpm
• Active 1 min @ 100% (100w) 100 rpm
• Active 5 min @ 85% (85w) 80 rpm
• Rest 1 min @ 100% (100w) 95 rpm
• Active 5 min @ 85% (85w) 90 rpm
• Rest 1 min @ 100% (100w) 105 rpm
• Cooldown 4 min @ 55-25% (55-25w)