VO2Max

3.1 Boccidura

  • Cycling
  • 2h 0mTime
  • 158Stress
  • 0.89Intensity
  • 130Popularity

About this workout

This VO2 max workout features a demanding main set of 7 intervals at 119% FTP, pushing your aerobic ceiling while providing ample recovery to keep you sharp. Perfect for those looking to enhance their performance in group rides and time trials, this session will build the capacity you need when the road kicks up.

aleciro

Workout structure

  • Warm-Up 4 min @ 50% (50w)
  • 1 min @ 60% (60w)
  • Cooldown 2 min @ 70% (70w)
  • 2 min @ 90% (90w)
  • 1 min @ 100% (100w)
  • 30 sec @ 110% (110w)
  • 4 min @ 55% (55w)
  • 7X
    • 3 min @ 119% (119w)
    • Rest 4:30 min @ 40% (40w)
  • 6X
    • 4 min @ 40% (40w)
    • 3 min @ 115% (115w)
  • Rest 4 min @ 40% (40w)
  • 7 min @ 40% (40w)