VO2Max

3x4x3_Z5 Extended

  • Cycling
  • 2h 30mTime
  • 181Stress
  • 0.85Intensity
  • 35Popularity

About this workout

This workout features a demanding main set of three sets of 3×4 minutes at 115% FTP, pushing your VO2 max to build your aerobic ceiling for those challenging climbs and race efforts. Perfect for intensifying your training and preparing for high-stakes group rides or time trials, this session will elevate your performance when it matters most.

avitch

Workout structure

  • Warm-Up 6 min @ 25-75% (25-75w)
  • Active 1 min @ 65% (65w)
  • Active 30 sec @ 95% (95w)
  • Active 1 min @ 65% (65w)
  • Active 30 sec @ 100% (100w)
  • Active 1 min @ 65% (65w)
  • Active 30 sec @ 105% (105w)
  • Active 4:30 min @ 65% (65w)
  • 3X
    • Active 4 min @ 115% (115w)
    • Rest 4 min @ 55% (55w)
  • Active 8 min @ 55% (55w)
  • 3X
    • Active 4 min @ 115% (115w)
    • Rest 4 min @ 55% (55w)
  • Active 8 min @ 55% (55w)
  • 3X
    • Active 4 min @ 115% (115w)
    • Rest 4 min @ 55% (55w)
  • Active 8 min @ 70% (70w)
  • Active 5 min @ 65% (65w)
  • Active 10 min @ 80% (80w)
  • Active 18 min @ 65% (65w)
  • Cooldown 6 min @ 65-25% (65-25w)