Keep the rythem

• Cycling
• 1h 29mTime
• 96Stress
• 0.80Intensity
• 25Popularity

About this workout

This session features a hard-hitting main set with 2 intervals of 4 minutes at 90% FTP, perfect for pushing your aerobic ceiling during tough climbs or when the pace heats up in a group ride. Designed to build your VO2 max, it’s an essential workout for those looking to boost their performance in races or time trials.

Workout structure

• 15 min @ 30-90% (30-90w)
• 3 min @ 30% (30w)
• 6X
  • 1 min @ 100% (100w)
  • Rest 20 sec @ 30% (30w)
• 2 min @ 30% (30w)
• 2X
  • 4 min @ 90% (90w)
  • Rest 30 sec @ 30% (30w)
• 2 min @ 30% (30w)
• 6X
  • 1 min @ 100% (100w)
  • Rest 20 sec @ 30% (30w)
• 2 min @ 30% (30w)
• 8 min @ 85% (85w)
• Rest 2 min @ 30% (30w)
• 6X
  • 1 min @ 100% (100w)
  • Rest 20 sec @ 30% (30w)
• 2 min @ 30% (30w)
• 5X
  • 1 min @ 120% (120w)
  • Rest 1 min @ 50% (50w)
• 40 sec @ 150% (150w)
• 10 min @ 30% (30w)