VO2Max

HIIT L Piram 120% FTP

  • Cycling
  • 1h 3mTime
  • 90Stress
  • 0.92Intensity
  • 15Popularity

About this workout

This savage HIIT workout features two hard 4-minute efforts at 120% FTP, perfect for pushing your VO2 max limits and developing the capacity needed for those explosive race kicks or breakaways. A true staple for cyclists targeting peak performance, it offers a solid return on investment for the effort involved.

Fabian Romero

Workout structure

  • Warm-Up 2:30 min @ 60% (60w)
  • 2:30 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)
  • 1 min @ 120% (120w)
  • Rest 1 min @ 40% (40w)
  • 2 min @ 120% (120w)
  • Rest 2 min @ 40% (40w)
  • 3 min @ 120% (120w)
  • Rest 3 min @ 40% (40w)
  • 2X
    • 4 min @ 120% (120w)
    • Rest 4 min @ 40% (40w)
  • 3 min @ 120% (120w)
  • 3 min @ 40% (40w)
  • 2 min @ 120% (120w)
  • 2 min @ 40% (40w)
  • 1 min @ 120% (120w)
  • 1 min @ 40% (40w)
  • 5 min @ 65% (65w)