E S3/S4 długie powtórzenia + 1min S5

• Cycling
• 1h 32mTime
• 99Stress
• 0.80Intensity
• 30Popularity

About this workout

This workout features a main set of extended VO2 max intervals, pushing your aerobic ceiling with 4×5-minute efforts at 80% FTP, ideal for enhancing your power for those steep climbs or race kicks. It's a solid choice for building the capacity you need when the road gets tough and the pace heats up.

Workout structure

• Warm-Up 5 min @ 45-65% (45-65w)
• 4X
  • Active 5 min @ 80% (80w) 80 rpm
  • Rest 1 min @ 110% (110w) 80 rpm
• Active 10 min @ 55% (55w) 85 rpm
• 3X
  • Active 5 min @ 95% (95w) 95 rpm
  • Rest 1 min @ 110% (110w) 95 rpm
• Active 10 min @ 55% (55w) 85 rpm
• Active 15 min @ 75% (75w)
• Cooldown 10 min @ 65-45% (65-45w)