Dia 3 desafio FS (5 séries)

• Cycling
• 1h 15mTime
• 78Stress
• 0.79Intensity
• 55Popularity

About this workout

This VO2 max workout features five sets of 4 x 30 seconds at 120% FTP, pushing your aerobic ceiling and preparing you for those hard race kicks and climbs. Perfect for building the explosive power needed in competitive scenarios, this session is a must for serious cyclists looking to improve their top-end performance.

Workout structure

• 15 min @ 50-75% (50-75w)
• 4X
  • 30 sec @ 120% (120w)
  • Rest 30 sec @ 50% (50w)
• 2 min @ 90-105% (90-105w)
• 4 min @ 60% (60w)
• 4X
  • 30 sec @ 120% (120w)
  • Rest 30 sec @ 50% (50w)
• 2 min @ 90-105% (90-105w)
• 4 min @ 60% (60w)
• 4X
  • 30 sec @ 120% (120w)
  • Rest 30 sec @ 50% (50w)
• 2 min @ 90-105% (90-105w)
• 4 min @ 60% (60w)
• 4X
  • 30 sec @ 120% (120w)
  • Rest 30 sec @ 50% (50w)
• 2 min @ 90-105% (90-105w)
• 4 min @ 60% (60w)
• 4X
  • 30 sec @ 120% (120w)
  • Rest 30 sec @ 50% (50w)
• 2 min @ 90-105% (90-105w)
• 4 min @ 60% (60w)
• 10 min @ 75-55% (75-55w)