VO2Max

HIT 5x5 decrease

  • Cycling
  • 1h 30mTime
  • 109Stress
  • 0.85Intensity
  • 43Popularity

About this workout

This VO2 max workout features a demanding main set of 3 × 4 min at 108% FTP, perfect for building your aerobic ceiling and preparing for when the road kicks up in races or hard group rides. Use this HIT decrease intervalle to push your limits while enjoying solid recovery in between efforts.

Sebasti

Workout structure

  • Warm-Up 15 min @ 55% (55w)
  • Warm-Up 4 min @ 80% (80w)
  • Warm-Up 3 min @ 85% (85w)
  • Warm-Up 3 min @ 90% (90w)
  • Warm-Up 45 sec @ 100% (100w) 110 rpm
  • Warm-Up 15 sec @ 100% (100w) 120 rpm
  • Warm-Up 5 min @ 55% (55w)
  • 3X
    • Active 1 min @ 120% (120w)
    • Rest 4 min @ 108% (108w)
    • Active 4 min @ 55% (55w)
  • 1 min @ 120% (120w)
  • 4 min @ 110% (110w)
  • 4 min @ 55% (55w)
  • 1 min @ 120% (120w)
  • 4 min @ 108% (108w)
  • 1 min @ 55% (55w)
  • 17 min @ 55% (55w)