Anaerobic

HIIT TS VO2max

  • Cycling
  • 59mTime
  • 78Stress
  • 0.89Intensity
  • 20Popularity

About this workout

This steady anaerobic session is designed to boost your kick and lactate tolerance, making it perfect for closing gaps during tough races or group rides. Incorporating the 4x4 VO2max intervals, it's a powerful workout that prepares you to tackle those gnarly efforts when the road gets steep or competition heats up.

mjadczak

Workout structure

  • 5 min @ 40-75% (40-75w)
  • 30 sec @ 100% (100w)
  • 1 min @ 50% (50w)
  • 30 sec @ 120% (120w)
  • 4 min @ 50% (50w)
  • 10 min @ 90-100% (90-100w)
  • 5 min @ 50% (50w)
  • 7:30 min @ 100-110% (100-110w)
  • 3 min @ 50% (50w)
  • 5 min @ 110-120% (110-120w)
  • 2:30 min @ 50% (50w)
  • 2:30 min @ 120-130% (120-130w)
  • 1:30 min @ 50% (50w)
  • 1 min @ 130-140% (130-140w)
  • 10 min @ 50-40% (50-40w)