Iron Spring+

• Cycling
• 1h 0mTime
• 64Stress
• 0.80Intensity
• 46Popularity

About this workout

Iron Spring+ features a brutal main set of 4 intervals at 109% FTP, designed to push your aerobic ceiling and prepare you for those steep climbs or fierce race kicks. This workout will boost your VO2 max, giving you the capacity needed for high-intensity efforts when it counts most.

Workout structure

• Warm-Up 1:30 min @ 55% (55w)
• 2:30 min @ 65% (65w)
• Cooldown 3 min @ 70% (70w)
• 3:30 min @ 75% (75w)
• 3 min @ 55% (55w)
• 1:45 min @ 105% (105w)
• 2:30 min @ 55% (55w)
• 1:30 min @ 107% (107w)
• 2:30 min @ 55% (55w)
• 1:15 min @ 109% (109w)
• 2:30 min @ 55% (55w)
• 1 min @ 112% (112w)
• 4 min @ 55% (55w)
• 1:15 min @ 109% (109w)
• 2:30 min @ 50% (50w)
• 1:45 min @ 112% (112w)
• 2:30 min @ 50% (50w)
• 1:15 min @ 109% (109w)
• 4 min @ 55% (55w)
• 1 min @ 112% (112w)
• 2:30 min @ 55% (55w)
• 1:15 min @ 109% (109w)
• 2:30 min @ 55% (55w)
• 1:30 min @ 107% (107w)
• 2:30 min @ 55% (55w)
• 1:45 min @ 105% (105w)
• 3:30 min @ 50-40% (50-40w)