Increasing

• Cycling
• 2h 19mTime
• 167Stress
• 0.85Intensity
• 130Popularity

About this workout

This VO2 max workout features a main set of 4 × 3 minutes at 105% FTP, pushing your aerobic ceiling and preparing you for those tough climbs or race kicks. It's perfect for building the capacity to handle sustained efforts when the road gets steep or in the heat of a competitive group ride.

Workout structure

• 5 min @ 50% (50w)
• 5 min @ 60% (60w)
• 1 min @ 65% (65w)
• 1 min @ 75% (75w)
• 1 min @ 80% (80w)
• 1 min @ 85% (85w)
• 1 min @ 90% (90w)
• 2X
  • 5 min @ 55% (55w)
  • 5 min @ 95% (95w)
• 5 min @ 55% (55w)
• 3X
  • 4 min @ 100% (100w)
  • 4 min @ 55% (55w)
• 4X
  • 3 min @ 105% (105w)
  • 3 min @ 55% (55w)
• 5X
  • 2 min @ 110% (110w)
  • 2 min @ 55% (55w)
• 5 min @ 55% (55w)
• 4X
  • 1 min @ 115% (115w)
  • 1 min @ 55% (55w)
• 8X
  • 30 sec @ 120% (120w)
  • 30 sec @ 40% (40w)
• 5 min @ 60% (60w)
• 5 min @ 50% (50w)