Intensive Capacity #1

• Cycling
• 33mTime
• 32Stress
• 0.76Intensity
• 40Popularity

About this workout

This VO2 max workout features 3 intervals of gnarly 45 seconds at 109% FTP designed to push your aerobic ceiling, with 2-minute recoveries to keep you sharp. Perfect for building the capacity you need for intense group rides or race kicks, this session is a classic for those focused on high-end performance.

Workout structure

• 1:30 min @ 45% (45w)
• 1:30 min @ 60% (60w)
• 1 min @ 60% (60w)
• 1 min @ 65% (65w)
• 1 min @ 81% (81w)
• 1 min @ 109% (109w)
• 1 min @ 55% (55w)
• 3 min @ 90% (90w)
• 10 min @ 75% (75w)
• 3X
  • 45 sec @ 109% (109w)
  • 2 min @ 55% (55w)
• 1:20 min @ 70% (70w)
• 1:20 min @ 58% (58w)
• 1:20 min @ 45% (45w)