VO2Max

HIIT L 5X3 90%PAM (111%FTP)

  • Cycling
  • 58mTime
  • 69Stress
  • 0.84Intensity
  • 27Popularity

About this workout

This brutal HIIT session cranks your VO2 max with 5 rounds of 3-minute efforts at 111% FTP, building the top-end punch needed for race kicks and breakaways. Perfect for cyclists looking to boost their raw aerobic capacity and keep pace during those tough group rides.

Fabian Romero

Workout structure

  • Warm-Up 5 min @ 60% (60w)
  • 5 min @ 70% (70w)
  • Cooldown 1:30 min @ 80% (80w)
  • 1:30 min @ 85% (85w)
  • 1:30 min @ 90% (90w)
  • 1:30 min @ 95% (95w)
  • 2 min @ 60% (60w)
  • 30 sec @ 115% (115w)
  • 2 min @ 60% (60w)
  • 5 sec @ 160% (160w)
  • 3 min @ 60% (60w)
  • 5X
    • 3 min @ 111% (111w)
    • Rest 3 min @ 40% (40w)
  • 5 min @ 65% (65w)