VO2Max

interwaly 3min @120-150 FTP x 5 +20min @90-100FTP (R.Grabowski)

  • Cycling
  • 1h 0mTime
  • 93Stress
  • 0.96Intensity
  • 90Popularity

About this workout

This VO2 max workout features 5 x 3 minutes at 119% FTP, pushing your limits and building your aerobic ceiling, making it perfect for closing gaps or tackling a hard group ride. The additional 20 minutes at 90-100% FTP ensures you develop the sustained power needed for time trials or race kicks.

Michal szczukowski

Workout structure

  • Rozgrzewka 5 min @ 55% (55w)
  • Rozgdzewka 5 min @ 55% (55w)
  • Rozgrzewka 5 min @ 55% (55w) 85-100 rpm
  • 5X
    • Interwal 3 min @ 119% (119w) 100 rpm
    • Rest 1:30 min @ 55% (55w)
  • 2X
    • Jazda rowerem 5 min @ 92% (92w) 100 rpm
    • Rest 5 min @ 105% (105w)
  • 3 min @ 75-55% (75-55w)