Home work

• Cycling
• 58mTime
• 76Stress
• 0.88Intensity
• 435Popularity

About this workout

This high-intensity VO2 max workout features 12 brutal 40-second efforts at 120% FTP, pushing your aerobic ceiling and building the capacity needed for those tough climbs and race kicks. Perfect for cyclists looking to elevate their performance in group rides and time trials, this session is a challenging staple that pays off big on the road.

Workout structure

• 3:30 min @ 50% (50w)
• 1 min @ 65% (65w)
• 1 min @ 75% (75w)
• 1 min @ 85% (85w)
• 1 min @ 95% (95w)
• 30 sec @ 100% (100w)
• 1 min @ 50% (50w)
• 30 sec @ 120% (120w)
• 1 min @ 45% (45w)
• 15 sec @ 190% (190w)
• 1:45 min @ 45% (45w)
• 20 sec @ 50% (50w)
• 5X
  • 40 sec @ 120% (120w)
  • 20 sec @ 40% (40w)
• 40 sec @ 125% (125w)
• 20 sec @ 40% (40w)
• 40 sec @ 120% (120w)
• 20 sec @ 40% (40w)
• 4 min @ 95% (95w)
• 5 min @ 40% (40w)
• 4X
  • 40 sec @ 120% (120w)
  • 20 sec @ 40% (40w)
• 40 sec @ 125% (125w)
• 20 sec @ 40% (40w)
• 40 sec @ 120% (120w)
• 20 sec @ 40% (40w)
• 5 min @ 95% (95w)
• 5 min @ 40% (40w)
• 3X
  • 40 sec @ 120% (120w)
  • 20 sec @ 40% (40w)
• 40 sec @ 125% (125w)
• 20 sec @ 40% (40w)
• 40 sec @ 120% (120w)
• 20 sec @ 40% (40w)
• 6 min @ 95% (95w)
• 3 min @ 50% (50w)