DosZero - CIC Z5 [Po] - 01:00 (1:3) + 10:00 TEMPO

• Cycling
• 1h 18mTime
• 79Stress
• 0.78Intensity
• 185Popularity

About this workout

This VO2 max workout features a demanding main set of 4 x 60 seconds at 120% FTP, perfect for developing the raw capacity needed when the road kicks up or in a breakaway scenario. It’s an essential session for improving your top-end power while also incorporating tempo work to build aerobic durability—ideal for mid-week training or sharpening for a race.

Workout structure

• 5 min @ 45-55% (45-55w)
• 60 5 min @ 55-65% (55-65w)
• 5 min @ 65-55% (65-55w)
• 4X
  • 1 min @ 115% (115w)
  • Rest 3 min @ 50% (50w)
• 10 min @ 85% (85w)
• Rest 1 min @ 50% (50w)
• 4X
  • 1 min @ 120% (120w)
  • Rest 3 min @ 50% (50w)
• 10 min @ 90% (90w)
• Rest 10 min @ 50% (50w)