in the race

• Cycling
• 1h 3mTime
• 64Stress
• 0.78Intensity
• 60Popularity

About this workout

This VO2 max workout cranks up your aerobic ceiling with 7 sets of 3-minute efforts at 80% FTP, perfect for sharpening your speed during critical race moments or intense group rides. It's an essential session to prepare for the demands of climbing and sprinting when every second counts.

Workout structure

• 5 min @ 50% (50w)
• 4X
  • 30 sec @ 110% (110w)
  • 1 min @ 50% (50w)
• 4X
  • 30 sec @ 110% (110w)
  • 2:30 min @ 80% (80w)
  • 1 min @ 50% (50w)
• 4X
  • 1 min @ 80% (80w)
  • 30 sec @ 110% (110w)
  • 1:30 min @ 80% (80w)
  • 1 min @ 50% (50w)
• 3X
  • 2:30 min @ 80% (80w)
  • 30 sec @ 110% (110w)
  • 1 min @ 50% (50w)
• 2:30 min @ 80% (80w)
• 30 sec @ 110% (110w)
• 5 min @ 60% (60w)