VO2Max

dade +1

  • Cycling
  • 1h 15mTime
  • 101Stress
  • 0.90Intensity
  • 246Popularity

About this workout

Dade +1 is a punishing VO2 max workout featuring 3 sets of 2×3 minutes at 120% FTP, ideal for building your aerobic ceiling and capacity for those steep climbs or race-day efforts. This workout is perfect for mid-week intensity when you need a solid push without overcooking your legs.

Cirof

Workout structure

  • 4 min @ 50% (50w)
  • 3 min @ 65% (65w)
  • 1 min @ 120% (120w)
  • 1 min @ 45% (45w)
  • 1 min @ 120% (120w)
  • 3 min @ 45% (45w)
  • 2X
    • 2:30 min @ 120% (120w)
    • Rest 4 min @ 40% (40w)
  • 2:30 min @ 120% (120w)
  • 6 min @ 45% (45w)
  • 2X
    • 2:30 min @ 120% (120w)
    • 4 min @ 40% (40w)
  • 2:30 min @ 120% (120w)
  • 6 min @ 45% (45w)
  • 2X
    • 2:30 min @ 120% (120w)
    • 4 min @ 40% (40w)
  • 2:30 min @ 120% (120w)
  • 3:30 min @ 40-30% (40-30w)