Gendarme +3

• Cycling
• 1hTime
• 74Stress
• 0.86Intensity
• 50Popularity

About this workout

Gendarme +3 delivers a punishing VO2 max workout with 2 sets of 24 x 30 seconds at 120% FTP, pushing your aerobic ceiling and preparing you for those steep climbs and race kicks. Perfect for building the high-end power needed in group rides or time trials, this session is a staple for any cyclist looking to ramp up their intensity.

Workout structure

• 2 min @ 50% (50w)
• 2 min @ 65% (65w)
• 12 sec @ 120% (120w) 100 rpm
• 48 sec @ 40% (40w)
• 18 sec @ 120% (120w) 100 rpm
• 42 sec @ 40% (40w)
• 24 sec @ 120% (120w) 100 rpm
• 3:36 min @ 40% (40w)
• 24X
  • 30 sec @ 120% (120w) 100 rpm
  • Rest 20 sec @ 40% (40w) 90 rpm
• 30 sec @ 120% (120w) 100 rpm
• 5:30 min @ 40% (40w)
• 24X
  • 30 sec @ 120% (120w) 100 rpm
  • Rest 20 sec @ 40% (40w) 90 rpm
• 30 sec @ 120% (120w) 100 rpm
• 3:30 min @ 40-30% (40-30w)