Gran Fondo - S2 D4 The long Ride -Spiked Base Progressive VO2
- Cycling
- 1h 55mTime
- 129Stress
- 0.82Intensity
- 60Popularity
About this workout
This spiked base progressive VO2 workout features 10 intervals of sustained threshold effort, perfect for tackling those tough climbs or sustaining pace during long group rides. It's a time-tested way to enhance your aerobic ceiling while building stamina, making it ideal for those looking to excel in gran fondos or similar endurance events.
Workout structure
- 10 min @ 50-75% (50-75w)
- 5 min @ 75% (75w)
- 10X
- 2 min @ 95% (95w)
- Rest 1 min @ 55% (55w)
- 10 min @ 75% (75w)
- 5 min @ 90% (90w)
- 10 min @ 75% (75w)
- 5 min @ 95% (95w)
- 10 min @ 75% (75w)
- 5 min @ 100% (100w)
- 10 min @ 75% (75w)
- 5 min @ 105% (105w)
- 10 min @ 75-47% (75-47w)