anaerobic

Day 7 – V02Max

  • Cycling
  • 1h 22mTime
  • 99Stress
  • 0.85Intensity
  • 195Popularity

About this workout

This session features a classic main set of 3 × 4 min at 115% FTP, pushing your limits to build that top-end punch for closing gaps and sprinting power. Perfect for day trainer routines, this workout hones your anaerobic capacity, making it essential for those gnarly race kicks and breakaway efforts.

Danilo Caforio

Workout structure

  • 10 min @ 40% (40w)
  • 3X
    • 4 min @ 115% (115w)
    • 5 min @ 40% (40w)
  • 3 min @ 30% (30w)
  • 3X
    • 2 min @ 125% (125w)
    • 4 min @ 40% (40w)
  • 3 min @ 30% (30w)
  • 1 min @ 150% (150w)
  • 20 min @ 30% (30w)