Karlito 30/30, 30/15, 40/20

• Cycling
• 1h 27mTime
• 111Stress
• 0.87Intensity
• 45Popularity

About this workout

This workout features a punishing main set of 12 repeats at 120% FTP with short recoveries, designed to push your VO2 max and improve your capacity for those hard race kicks and steep climbs. Perfect for cyclists looking to boost their aerobic ceiling while keeping the effort manageable for a mid-week training staple.

Workout structure

• Warm-Up 5 min @ 50-65% (50-65w)
• Active 20 sec @ 55% (55w)
• 3X
  • Active 1 min @ 75% (75w)
  • Rest 30 sec @ 55% (55w)
• Active 30 sec @ 115% (115w)
• Active 1 min @ 55% (55w)
• 3X
  • Active 1 min @ 75% (75w)
  • Rest 30 sec @ 55% (55w)
• Active 30 sec @ 120% (120w)
• Active 4 min @ 55% (55w)
• 15X
  • Active 30 sec @ 125% (125w)
  • Rest 30 sec @ 55% (55w)
• Active 4 min @ 50% (50w)
• 3X
  • Active 30 sec @ 125% (125w)
  • Rest 15 sec @ 60% (60w)
• 12X
  • Active 30 sec @ 120% (120w)
  • Rest 15 sec @ 60% (60w)
• Active 5 min @ 50% (50w)
• 12X
  • Active 40 sec @ 120% (120w)
  • Rest 20 sec @ 60% (60w)
• Active 4 min @ 50% (50w)
• 3X
  • Active 1 min @ 115% (115w)
  • Rest 1 min @ 55% (55w)
• Active 8 min @ 65% (65w)
• Cooldown 2 min @ 65-45% (65-45w)