De Langle simplified

• Cycling
• 2h 0mTime
• 118Stress
• 0.77Intensity
• 96Popularity

About this workout

The De Langle simplified workout features intense 20-second efforts at 110% FTP, perfect for pushing your aerobic ceiling and building the capacity needed for tough climbs and race kicks. This VO2 max session is ideal for cyclists looking to boost their performance in demanding group rides and time trials.

Workout structure

• 5 min @ 50% (50w)
• 5 min @ 70% (70w)
• 2X
  • 45 sec @ 88% (88w)
  • Rest 15 sec @ 110% (110w)
• 45 sec @ 88% (88w)
• Rest 15 sec @ 112% (112w)
• 7 min @ 40% (40w)
• 7X
  • 20 sec @ 88% (88w)
  • Rest 20 sec @ 110% (110w)
• 7 min @ 40% (40w)
• 7X
  • 20 sec @ 88% (88w)
  • Rest 20 sec @ 110% (110w)
• 7 min @ 40% (40w)
• 7X
  • 20 sec @ 88% (88w)
  • Rest 20 sec @ 110% (110w)
• 7 min @ 40% (40w)
• 7X
  • 20 sec @ 88% (88w)
  • Rest 20 sec @ 110% (110w)
• 7 min @ 40% (40w)
• 7X
  • 20 sec @ 88% (88w)
  • Rest 20 sec @ 110% (110w)
• 7 min @ 40% (40w)
• 7X
  • 20 sec @ 88% (88w)
  • Rest 20 sec @ 110% (110w)
• 7 min @ 40% (40w)
• 7X
  • 20 sec @ 88% (88w)
  • Rest 20 sec @ 110% (110w)
• 7 min @ 40% (40w)
• 7X
  • 20 sec @ 88% (88w)
  • Rest 20 sec @ 110% (110w)
• 9 min @ 60% (60w)
• 5 min @ 40-30% (40-30w)