Dana -2

• Cycling
• 1hTime
• 78Stress
• 0.88Intensity
• 35Popularity

About this workout

Dana -2 is a classic VO2 max workout that pushes your aerobic ceiling with three sets of high-intensity efforts, perfect for building the power you need when the road kicks up or during those crucial race moments. This session is ideal for cyclists looking to enhance their performance in group rides or time trials where every second counts.

Workout structure

• Warm-Up 3:30 min @ 50% (50w)
• 3:30 min @ 72% (72w)
• Cooldown 3 min @ 95% (95w)
• 5 min @ 40% (40w)
• 3X
  • 2 min @ 95% (95w)
  • 1 min @ 120% (120w)
• 6 min @ 40% (40w)
• 3X
  • 2 min @ 95% (95w)
  • 1 min @ 120% (120w)
• 6 min @ 40% (40w)
• 3X
  • 2 min @ 95% (95w)
  • 1 min @ 120% (120w)
• 6 min @ 40-30% (40-30w)