HHNF_FR
- Cycling
- 1h 12mTime
- 84Stress
- 0.98Intensity
- 896Popularity
About this workout
This VO2 max workout pushes your limits with 7 brutal 20-second efforts at 107% FTP, sharpening your sprinting power and aerobic ceiling for those critical moments in races. Perfect for interval days, it primes you for the surges required during group rides and climbing efforts.
Workout structure
- 3:48 min @ 50% (50w)
- 3:29 min @ 73% (73w)
- 1:17 min @ 90% (90w)
- 21 sec @ 96% (96w)
- 37 sec @ 90% (90w)
- 30 sec @ 96% (96w)
- 1:8 min @ 90% (90w)
- 1:37 min @ 93% (93w)
- 59 sec @ 50% (50w)
- 1:17 min @ 96% (96w)
- 18 sec @ 118% (118w)
- 30 sec @ 107% (107w)
- 10 sec @ 96% (96w)
- 19 sec @ 107% (107w)
- 29 sec @ 107% (107w)
- 48 sec @ 96% (96w)
- 19 sec @ 118% (118w)
- 4:8 min @ 102% (102w)
- 2:41 min @ 107% (107w)
- 1:56 min @ 102% (102w)
- 28 sec @ 107% (107w)
- 19 sec @ 110% (110w)
- 39 sec @ 102% (102w)
- 1 min @ 107% (107w)
- 31 sec @ 113% (113w)
- 1:30 min @ 116% (116w)
- 38 sec @ 107% (107w)
- 11 sec @ 118% (118w)
- 10 sec @ 107% (107w)
- 17 sec @ 118% (118w)
- 30 sec @ 107% (107w)
- 13 sec @ 116% (116w)
- 17 sec @ 107% (107w)
- 26 sec @ 130% (130w)
- 6 min @ 50% (50w)
- 31 sec @ 96% (96w)
- 51 sec @ 107% (107w)
- 19 sec @ 102% (102w)
- 14 sec @ 107% (107w)
- 28 sec @ 102% (102w)
- 13 sec @ 107% (107w)
- 29 sec @ 102% (102w)
- 13 sec @ 107% (107w)
- 22 sec @ 102% (102w)
- 9 sec @ 96% (96w)
- 31 sec @ 107% (107w)
- 38 sec @ 102% (102w)
- 12 sec @ 96% (96w)
- 40 sec @ 102% (102w)
- 14 sec @ 107% (107w)
- 1:38 min @ 102% (102w)
- 17 sec @ 118% (118w)
- 1:29 min @ 113% (113w)
- 19 sec @ 116% (116w)
- 1:17 min @ 107% (107w)
- 26 sec @ 96% (96w)
- 24 sec @ 102% (102w)
- 32 sec @ 96% (96w)
- 7 sec @ 107% (107w)
- 1 min @ 102% (102w)
- 1:17 min @ 113% (113w)
- 31 sec @ 96% (96w)
- 11 sec @ 118% (118w)
- 36 sec @ 102% (102w)
- 27 sec @ 113% (113w)
- 3:6 min @ 107% (107w)
- 24 sec @ 130% (130w)
- 4 min @ 50% (50w)
- 2:44 min @ 113% (113w)
- 36 sec @ 118% (118w)
- 4:45 min @ 50% (50w)