ESC - Bob - Capacity to Vo2
- Cycling
- 1hTime
- 86Stress
- 0.93Intensity
- 30Popularity
About this workout
This workout ramps up your anaerobic capacity with 6 brutal intervals of 30 seconds at 110% FTP, perfect for boosting your raw sprinting power and lactate tolerance. Ideal for sharpening the kick needed to close gaps during critical moments in races or intense group rides, it's a go-to for those looking to elevate their VO2 max.
Workout structure
- 2 min @ 50% (50w)
- 2 min @ 65% (65w)
- 2 min @ 70% (70w)
- 2 min @ 75% (75w)
- 30 sec @ 110% (110w)
- 30 sec @ 120% (120w)
- 30 sec @ 130% (130w)
- 30 sec @ 140% (140w)
- 3:30 min @ 50% (50w)
- 30 sec @ 140% (140w)
- 30 sec @ 130% (130w)
- 30 sec @ 120% (120w)
- 30 sec @ 110% (110w)
- 3:30 min @ 50% (50w)
- 30 sec @ 110% (110w)
- 30 sec @ 120% (120w)
- 30 sec @ 130% (130w)
- 30 sec @ 140% (140w)
- 3:30 min @ 50% (50w)
- 30 sec @ 140% (140w)
- 30 sec @ 130% (130w)
- 30 sec @ 120% (120w)
- 30 sec @ 110% (110w)
- 3:30 min @ 50% (50w)
- 30 sec @ 110% (110w)
- 30 sec @ 120% (120w)
- 30 sec @ 130% (130w)
- 30 sec @ 140% (140w)
- 3:30 min @ 50% (50w)
- 30 sec @ 140% (140w)
- 30 sec @ 130% (130w)
- 30 sec @ 120% (120w)
- 30 sec @ 110% (110w)
- 6:30 min @ 50% (50w)
- 2 min @ 100% (100w)
- 2 min @ 110% (110w)
- 2 min @ 115% (115w)
- 2 min @ 120% (120w)
- 2 min @ 70% (70w)
- 6 min @ 50% (50w)