GCN 20 min Sufferfest Fitness

• Cycling
• 23mTime
• 21Stress
• 0.74Intensity
• 360Popularity

About this workout

This classic VO2 max session pushes your aerobic ceiling with a solid 23-minute effort, perfect for building the capacity needed when the road steepens. Ideal for race prep or testing your fitness, it’s a great fit for those looking to nail a 20-minute FTP test or tackle 40/20 intervals.

Workout structure

• 3 min @ 30-40% (30-40w)
• 2 min @ 40-45% (40-45w)
• 1 min @ 55-60% (55-60w)
• 30 sec @ 70-80% (70-80w)
• 1 min @ 40-45% (40-45w)
• 1 min @ 70-80% (70-80w)
• 1 min @ 40-45% (40-45w)
• 3 min @ 80-90% (80-90w)
• 1 min @ 90-100% (90-100w)
• 1:30 min @ 40-45% (40-45w)
• 30 sec @ 110-115% (110-115w)
• 30 sec @ 40-45% (40-45w)
• 1:30 min @ 110-115% (110-115w)
• 1:30 min @ 40-45% (40-45w)
• 1 min @ 95-105% (95-105w)
• 1 min @ 40-45% (40-45w)
• 10 sec @ 115-125% (115-125w)
• 1:50 min @ 40-45% (40-45w)