VO2Max

DYNAMIC FORCE 90

  • Cycling
  • 1h 30mTime
  • 68Stress
  • 0.67Intensity
  • 55Popularity

About this workout

Dynamic Force 90 delivers a potent VO2 max workout with short, explosive efforts to elevate your aerobic ceiling, perfect for pushing the pace in a group ride or tackling steep climbs. It's a crucial session for those looking to develop the capacity needed to sprint over hills or respond to race attacks.

Dite

Workout structure

  • 4 min @ 40% (40w)
  • 3 min @ 55% (55w)
  • 2 min @ 65% (65w)
  • 1 min @ 75% (75w)
  • 15 sec @ 100% (100w)
  • 45 sec @ 60% (60w)
  • 1 min @ 40% (40w)
  • 4X
    • 30 sec @ 120% (120w) 60 rpm
    • 1:30 min @ 40% (40w) 50-100 rpm
  • 3 min @ 40% (40w) 50-100 rpm
  • 4X
    • 30 sec @ 120% (120w) 60 rpm
    • 1:30 min @ 40% (40w) 50-100 rpm
  • 3 min @ 50% (50w) 50-100 rpm
  • 2 min @ 69% (69w)
  • 5 min @ 49% (49w)
  • 3X
    • 5 min @ 69% (69w)
    • 5 min @ 79% (79w)
  • 5 min @ 69% (69w)
  • 6 min @ 49% (49w)
  • 5 min @ 40% (40w)
  • 3 min @ 20% (20w)