High Aero Session GCN - Variation

• Cycling
• 1h 5mTime
• 73Stress
• 0.82Intensity
• 31Popularity

About this workout

This GCN high-intensity interval workout ramps up your VO2 max with two sets of 12 bursts at 114% FTP, perfect for improving your power during steep climbs or explosive race situations. A must-do for those looking to boost their aerobic ceiling and attack with confidence on group rides or time trials.

Workout structure

• 5 min @ 40-75% (40-75w)
• 3X
  • 30 sec @ 105% (105w)
  • 30 sec @ 65% (65w)
• 2 min @ 50% (50w)
• 2X
  • 10 sec @ 150% (150w)
  • 50 sec @ 65% (65w)
• 3 min @ 50% (50w)
• 12X
  • 30 sec @ 114% (114w)
  • 15 sec @ 50% (50w)
• 30 sec @ 114% (114w)
• 3 min @ 40% (40w)
• 8X
  • 30 sec @ 120% (120w)
  • 15 sec @ 40% (40w)
• 3 min @ 40% (40w)
• 12X
  • 30 sec @ 114% (114w)
  • 15 sec @ 50% (50w)
• 30 sec @ 114% (114w)
• 3 min @ 40% (40w)
• 8X
  • 30 sec @ 120% (120w)
  • 15 sec @ 40% (40w)
• 10 min @ 40% (40w)