EMERALD -3-VO2MAx

• Cycling
• 1hTime
• 69Stress
• 0.83Intensity
• 282Popularity

About this workout

The EMERALD -3 workout features intense 2-minute efforts at 120% FTP, perfect for pushing your aerobic ceiling and building capacity for those steep climbs or race kicks. This VO2 max session is a great addition to your training arsenal, preparing you for sustained power in time trials and group rides.

Workout structure

• 3 min @ 50% (50w)
• 2 min @ 60% (60w)
• 1 min @ 105% (105w)
• 1 min @ 40% (40w)
• 1 min @ 110% (110w)
• 1 min @ 40% (40w)
• 1 min @ 120% (120w)
• 5 min @ 40% (40w)
• 2X
  • 2 min @ 120% (120w)
  • 3 min @ 40% (40w)
• 2 min @ 120% (120w)
• 8 min @ 40% (40w)
• 2X
  • 2 min @ 120% (120w)
  • 3 min @ 40% (40w)
• 2 min @ 120% (120w)
• 13 min @ 60-40% (60-40w)