VO2Max

Climbing and Strength Development - Week 3 - June 2021_MRC

  • Cycling
  • 1h 16mTime
  • 84Stress
  • 0.81Intensity
  • 691Popularity

About this workout

This climbing and strength-focused workout features a main set of 5×60 seconds at 108% FTP to push your VO2 max, honing your ability to tackle steep climbs and race kicks. It's perfect for those looking to enhance their aerobic ceiling and power output on challenging terrain.

tnordmeyer

Workout structure

  • Warmup 3 min @ 55% (55w) 80-90 rpm
  • Warmup 3 min @ 65% (65w) 85-95 rpm
  • Warmup 1 min @ 65-75% (65-75w) 90-100 rpm
  • Warmup 1 min @ 75% (75w) 90-100 rpm
  • Warmup 2 min @ 75-80% (75-80w) 90-100 rpm
  • Warmup 1 min @ 80% (80w) 90-100 rpm
  • Warmup 2 min @ 80% (80w) 90-100 rpm
  • Rest 2 min @ 50% (50w) 80-90 rpm
  • 1:30 min @ 85-80% (85-80w) 95 rpm
  • 1 min @ 70-75% (70-75w) 100 rpm
  • 10 sec @ 110% (110w) 100 rpm
  • 1 min @ 75-70% (75-70w) 105 rpm
  • 1:30 min @ 80-85% (80-85w) 95 rpm
  • 1 min @ 60% (60w) 85 rpm
  • 1:30 min @ 85-80% (85-80w) 95 rpm
  • 1 min @ 70-75% (70-75w) 100 rpm
  • 10 sec @ 110% (110w) 100 rpm
  • 1 min @ 75-70% (75-70w) 105 rpm
  • 1:30 min @ 80-85% (80-85w) 95 rpm
  • Rest 3 min @ 50% (50w) 80-90 rpm
  • 30 sec @ 55% (55w) 105 rpm
  • Rest 20 sec @ 50% (50w) 80-90 rpm
  • 1 min @ 86-90% (86-90w) 92 rpm
  • 1 min @ 105-110% (105-110w) 80-82 rpm
  • 1:50 min @ 88-92% (88-92w) 92 rpm
  • 1 min @ 108-112% (108-112w) 84 rpm
  • 1:10 min @ 92-88% (92-88w) 92 rpm
  • 1 min @ 110-112% (110-112w) 80-82 rpm
  • 1 min @ 88-90% (88-90w) 92 rpm
  • Rest 4 min @ 50% (50w) 80-90 rpm
  • 30 sec @ 55% (55w) 105 rpm
  • Rest 20 sec @ 50% (50w) 80-90 rpm
  • 1 min @ 108-112% (108-112w) 80-84 rpm
  • 2 min @ 88-92% (88-92w) 92 rpm
  • 1 min @ 105-110% (105-110w) 80-82 rpm
  • 2 min @ 90-94% (90-94w) 92 rpm
  • 1 min @ 110-112% (110-112w) 80-82 rpm
  • 1 min @ 88-92% (88-92w) 92 rpm
  • Rest 4 min @ 50% (50w) 80-90 rpm
  • 30 sec @ 55% (55w) 105 rpm
  • Rest 20 sec @ 50% (50w) 80-90 rpm
  • 55 sec @ 110-114% (110-114w) 80-83 rpm
  • 10 sec @ 115-120% (115-120w) 85 rpm
  • 55 sec @ 86-90% (86-90w) 92 rpm
  • 1 min @ 105-108% (105-108w) 80-82 rpm
  • 1:30 min @ 88-92% (88-92w) 92 rpm
  • 1 min @ 105-110% (105-110w) 80-82 rpm
  • 1 min @ 90-92% (90-92w) 92 rpm
  • 20 sec @ 115-120% (115-120w) 84 rpm
  • 1:10 min @ 88-90% (88-90w) 92 rpm
  • Rest 4 min @ 50% (50w) 80-90 rpm
  • 30 sec @ 100% (100w) 80 rpm
  • 10 sec @ 150% (150w) 95-120 rpm
  • Rest 3 min @ 50% (50w) 80-90 rpm
  • 1 min @ 55% (55w) 100 rpm
  • Rest 1 min @ 50% (50w) 80-90 rpm
  • 1 min @ 55% (55w) 100 rpm
  • Rest 2 min @ 50% (50w) 80-90 rpm
  • Rest 4 sec @ 160% (160w) 80-90 rpm