VO2Max

Gendarme +3

  • Cycling
  • 1hTime
  • 74Stress
  • 0.86Intensity
  • 126Popularity

About this workout

Gendarme +3 features intense intervals with 30-second efforts at 120% FTP, perfect for pushing your aerobic ceiling and building the capacity needed for steep climbs or aggressive race kicks. This workout is a classic for serious cyclists looking to boost their VO2 max and enhance performance in time trials or competitive group rides.

porcrom

Workout structure

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