VO2Max

Espresso Coaching 2:1

  • Cycling
  • 1hTime
  • 74Stress
  • 0.86Intensity
  • 70Popularity

About this workout

This tough session of 30-second intervals at 123% FTP will push your aerobic ceiling, making it a prime workout for building the capacity needed when the road steepens or during race kicks. Perfect for those looking to spice up their training with classic VO2 max work, it’s a solid addition to any mid-week routine.

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Workout structure

  • Warm-Up 8 min @ 50-75% (50-75w)
  • Active 1 min @ 50% (50w)
  • 2X
    • Active 20 sec @ 100% (100w)
    • Rest 20 sec @ 50% (50w)
  • Active 2 min @ 50% (50w)
  • 7X
    • Active 1 min @ 113% (113w)
    • Rest 30 sec @ 50% (50w)
  • Active 3:30 min @ 50% (50w)
  • 10X
    • Active 40 sec @ 118% (118w)
    • Rest 20 sec @ 50% (50w)
  • Active 3:30 min @ 50% (50w)
  • 13X
    • Active 30 sec @ 123% (123w)
    • Rest 15 sec @ 50% (50w)
  • Cooldown 10:25 min @ 50-25% (50-25w)