TC45 W1-1 Goode -4

• Cycling
• 45mTime
• 66Stress
• 0.94Intensity
• 375Popularity

About this workout

This VO2 max workout features two brutal efforts of 45 seconds at 130% FTP, perfect for building your aerobic ceiling and preparing for those steep climbs or aggressive race kicks. Ideal for pushing your limits in a group ride or honing your performance in time trials, it’s a must-have for any serious cyclist's training arsenal.

Workout structure

• 3 min @ 50% (50w)
• 45 sec @ 78% (78w)
• 45 sec @ 90% (90w)
• 45 sec @ 102% (102w)
• 3 min @ 45% (45w)
• 1:30 min @ 105% (105w)
• 15 sec @ 50% (50w)
• 1 min @ 110% (110w)
• 15 sec @ 50% (50w)
• 1 min @ 120% (120w)
• 1 min @ 45% (45w)
• 1 min @ 120% (120w)
• 15 sec @ 50% (50w)
• 1 min @ 110% (110w)
• 15 sec @ 50% (50w)
• 1:30 min @ 105% (105w)
• 2:30 min @ 45% (45w)
• 2X
  • 45 sec @ 110% (110w)
  • 15 sec @ 45% (45w)
• 2X
  • 45 sec @ 120% (120w)
  • 15 sec @ 45% (45w)
• 45 sec @ 130% (130w)
• 15 sec @ 45% (45w)
• 45 sec @ 130% (130w)
• 1 min @ 45% (45w)
• 2X
  • 45 sec @ 130% (130w)
  • 15 sec @ 45% (45w)
• 2X
  • 45 sec @ 120% (120w)
  • 15 sec @ 45% (45w)
• 45 sec @ 110% (110w)
• 15 sec @ 45% (45w)
• 45 sec @ 110% (110w)
• 2:30 min @ 45% (45w)
• 1:30 min @ 105% (105w)
• 15 sec @ 45% (45w)
• 1 min @ 110% (110w)
• 15 sec @ 45% (45w)
• 1 min @ 120% (120w)
• 1 min @ 45% (45w)
• 1 min @ 120% (120w)
• 15 sec @ 45% (45w)
• 1 min @ 110% (110w)
• 15 sec @ 45% (45w)
• 1:30 min @ 105% (105w)
• 1:15 min @ 45-35% (45-35w)