Gendarme

• Cycling
• 1hTime
• 67Stress
• 0.82Intensity
• 20Popularity

About this workout

Gendarme is a gnarly VO2 max workout featuring intense 30-second efforts at 120% FTP, perfect for building your aerobic ceiling and raw power for those critical moments in races or group rides. Use this session to boost your capacity for when the road kicks up and you need that extra punch to maintain the pace.

Workout structure

• 2:30 min @ 40% (40w)
• 2:30 min @ 50% (50w)
• 15 sec @ 120% (120w)
• 1 min @ 40% (40w)
• 20 sec @ 120% (120w)
• 1 min @ 40% (40w)
• 25 sec @ 120% (120w)
• 3 min @ 41% (41w)
• 19X
  • 30 sec @ 120% (120w)
  • 30 sec @ 40% (40w)
• 30 sec @ 120% (120w)
• 5 min @ 40% (40w)
• 19X
  • 30 sec @ 120% (120w)
  • 30 sec @ 40% (40w)
• 30 sec @ 120% (120w)
• 2:30 min @ 50% (50w)
• 2:30 min @ 40% (40w)