GCN_HIIT_VO2Max_6x2_Intervals-SYSTM

• Cycling
• 35mTime
• 45Stress
• 0.88Intensity
• 100Popularity

About this workout

This workout features the Bossi intervals, pushing your limits with 6 sets of 30-second efforts at a gnarly 121% FTP to build that vital raw sprinting power and lactate tolerance. Perfect for sharpening your kick to close gaps during races or maintaining pace in a tough group ride.

Workout structure

• 5:6 min @ 30-45% (30-45w) 95 rpm
• 2X
  • 30 sec @ 110% (110w) 100 rpm
  • 30 sec @ 121% (121w) 75 rpm
• 3 min @ 50% (50w) 85 rpm
• 2X
  • 30 sec @ 110% (110w) 100 rpm
  • 30 sec @ 121% (121w) 75 rpm
• 3 min @ 50% (50w) 85 rpm
• 2X
  • 30 sec @ 110% (110w) 100 rpm
  • 30 sec @ 121% (121w) 75 rpm
• 3 min @ 50% (50w) 85 rpm
• 2X
  • 30 sec @ 110% (110w) 100 rpm
  • 30 sec @ 121% (121w) 75 rpm
• 3 min @ 50% (50w) 85 rpm
• 2X
  • 30 sec @ 110% (110w)
  • 30 sec @ 121% (121w)
• 3 min @ 50% (50w)
• 2X
  • 30 sec @ 110% (110w)
  • 30 sec @ 121% (121w)
• 3 min @ 50% (50w)