Threshold

END-W8 Endurance: Tempo and VO2max Intervals

  • Cycling
  • 4h 38mTime
  • 318Stress
  • 0.83Intensity
  • 60Popularity

About this workout

This workout features a demanding main set of 4 × 10 min at 100% FTP, pushing your limits while mixing tempo and VO2 max work. Perfect for building sustainable power for group rides and time trials, it’s a classic choice for boosting your aerobic ceiling and endurance.

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Workout structure

  • 15 min @ 56-75% (56-75w)
  • 60 min @ 88-93% (88-93w)
  • 30 min @ 56-75% (56-75w)
  • 4X
    • 10 min @ 100-105% (100-105w)
    • Rest 10 min @ 55% (55w)
  • 30 min @ 56-75% (56-75w)
  • 6X
    • 3 min @ 110% (110w)
    • Rest 5 min @ 55% (55w)
  • 15 min @ 55-20% (55-20w)