VO2Max

DB over/unders 3 x 12' v02

  • Cycling
  • 1h 20mTime
  • 103Stress
  • 0.88Intensity
  • 18Popularity

About this workout

This workout features a punishing main set of 3 sets of 4 × 2 minutes at 95% FTP, designed to push your aerobic ceiling and improve your capacity for when the road kicks up. Ideal for those looking to boost their performance in time trials or race scenarios, this session helps develop the sustained power needed for those critical moments.

dalex

Workout structure

  • 5 min @ 50-65% (50-65w) Erg
  • 4 min @ 65% (65w) Erg
  • 1 min @ 65% (65w) 1% Slope
  • 4X
    • 1 min @ 100% (100w) 3% Slope
    • 1:30 min @ 65% (65w) 2% Slope
  • 4X
    • 2 min @ 95% (95w) 1% Slope
    • 1 min @ 115% (115w) 2% Slope
  • 4 min @ 55% (55w) Erg
  • 1 min @ 55% (55w) 1% Slope
  • 4X
    • 2 min @ 95% (95w) 1% Slope
    • 1 min @ 115% (115w) 2% Slope
  • 4 min @ 55% (55w) Erg
  • 1 min @ 55% (55w) 1% Slope
  • 4X
    • 2 min @ 95% (95w) 1% Slope
    • 1 min @ 115% (115w) 2% Slope
  • 10 min @ 55% (55w) Erg
  • 4 min @ 55-35% (55-35w) Erg