ESC - Bob - Over-unders / 20 40s

• Cycling
• 1hTime
• 76Stress
• 0.87Intensity
• 75Popularity

About this workout

This VO2 max workout features a challenging main set of 40/20 intervals that pushes your aerobic ceiling while simulating the intensity of race kicks and breakaways. It's perfect for those looking to boost their performance during tough climbs or fast group rides, providing the solid punch needed when the pace heats up.

Workout structure

• 1:30 min @ 50% (50w)
• 1 min @ 65% (65w)
• 2 min @ 70% (70w)
• 2 min @ 75% (75w)
• 30 sec @ 85% (85w)
• 11X
  • 20 sec @ 120% (120w)
  • 40 sec @ 85% (85w)
• 5:30 min @ 50% (50w)
• 30 sec @ 85% (85w)
• 11X
  • 20 sec @ 120% (120w)
  • 40 sec @ 85% (85w)
• 5:30 min @ 50% (50w)
• 30 sec @ 85% (85w)
• 11X
  • 20 sec @ 120% (120w)
  • 40 sec @ 85% (85w)
• 2 min @ 70% (70w)
• 6 min @ 50% (50w)