Day 1 - The Quick Fix

• Cycling
• 1h 32mTime
• 144Stress
• 0.97Intensity
• 71Popularity

About this workout

This workout delivers a hard-hitting VO2 max main set of 2 × 5 minutes at 115% FTP, perfect for boosting your aerobic ceiling and preparing for those tough climbs or race kicks. It's an ideal choice for a trainer's day when you need to pack intensity into a compact session without sacrificing quality.

Workout structure

• Warm-Up 10 min @ 85-90% (85-90w)
• 6X
  • Active 1 min @ 115% (115w)
  • Active 1 min @ 100% (100w)
• Active 5 min @ 73% (73w)
• 5X
  • Active 2 min @ 100% (100w)
  • Active 30 sec @ 115% (115w)
• Active 5 min @ 73% (73w)
• 5X
  • Active 2 min @ 100% (100w)
  • Active 30 sec @ 115% (115w)
• 2X
  • Active 5 min @ 73% (73w)
  • Active 5 min @ 115% (115w)
• Active 5 min @ 73% (73w)
• Cooldown 10 min @ 90-85% (90-85w)