Goode +1

• Cycling
• 1h 15mTime
• 96Stress
• 0.88Intensity
• 155Popularity

About this workout

This workout features a classic VO2 max main set with two hard efforts at 130% FTP, designed to push your aerobic ceiling and prepare you for those moments when the road kicks up. Perfect for building the punch needed in races or group rides, it’s an essential session for improving your 1/3x15 performance and foundational endurance.

Workout structure

• 7 min @ 50-100% (50-100w)
• 4 min @ 44% (44w)
• 2:30 min @ 105% (105w)
• 30 sec @ 50% (50w)
• 1:30 min @ 110% (110w)
• 30 sec @ 50% (50w)
• 1 min @ 120% (120w)
• 1:30 min @ 40% (40w)
• 1 min @ 120% (120w)
• 30 sec @ 50% (50w)
• 1:30 min @ 110% (110w)
• 30 sec @ 50% (50w)
• 2:30 min @ 105% (105w)
• 10 min @ 40% (40w)
• 2X
  • 45 sec @ 110% (110w)
  • Rest 15 sec @ 40% (40w)
• 2X
  • 45 sec @ 120% (120w)
  • Rest 15 sec @ 40% (40w)
• 45 sec @ 130% (130w)
• 15 sec @ 40% (40w)
• 45 sec @ 130% (130w)
• 2:15 min @ 40% (40w)
• 2X
  • 45 sec @ 130% (130w)
  • Rest 15 sec @ 40% (40w)
• 2X
  • 45 sec @ 120% (120w)
  • Rest 15 sec @ 40% (40w)
• 45 sec @ 110% (110w)
• 15 sec @ 40% (40w)
• 45 sec @ 110% (110w)
• 10 min @ 40% (40w)
• 2:30 min @ 105% (105w)
• 30 sec @ 50% (50w)
• 1:30 min @ 110% (110w)
• 30 sec @ 50% (50w)
• 1 min @ 120% (120w)
• 1:30 min @ 40% (40w)
• 1 min @ 120% (120w)
• 30 sec @ 50% (50w)
• 1:30 min @ 110% (110w)
• 30 sec @ 50% (50w)
• 2:30 min @ 105% (105w)
• 3:15 min @ 40-30% (40-30w)