Ker -1
- Cycling
- 1hTime
- 81Stress
- 0.90Intensity
- 466Popularity
About this workout
Ker -1 is a powerful VO2 max workout featuring 6 intervals of 2 minutes at 115% FTP, ideal for pushing your aerobic ceiling and preparing for those decisive moments in a race or tough climbs. Perfect for cyclists looking to build their top-end capacity while maintaining a strong foundation, this session is a classic for enhancing your performance in group rides and time trials.
Workout structure
- 2 min @ 50% (50w)
- 2 min @ 65% (65w)
- 1 min @ 80% (80w)
- 30 sec @ 40% (40w)
- 1 min @ 95% (95w)
- 30 sec @ 40% (40w)
- 1 min @ 115% (115w)
- 3 min @ 40% (40w)
- 1:45 min @ 115% (115w)
- 30 sec @ 40% (40w)
- 2 min @ 105% (105w)
- 30 sec @ 40% (40w)
- 2:30 min @ 95% (95w)
- 30 sec @ 40% (40w)
- 2 min @ 105% (105w)
- 30 sec @ 40% (40w)
- 1:45 min @ 115% (115w)
- 5 min @ 40% (40w)
- 1:45 min @ 115% (115w)
- 30 sec @ 40% (40w)
- 2 min @ 105% (105w)
- 30 sec @ 40% (40w)
- 2:30 min @ 95% (95w)
- 30 sec @ 40% (40w)
- 2 min @ 105% (105w)
- 30 sec @ 40% (40w)
- 1:45 min @ 115% (115w)
- 5 min @ 40% (40w)
- 1:45 min @ 115% (115w)
- 30 sec @ 40% (40w)
- 2 min @ 105% (105w)
- 30 sec @ 40% (40w)
- 2:30 min @ 95% (95w)
- 30 sec @ 40% (40w)
- 2 min @ 105% (105w)
- 30 sec @ 40% (40w)
- 1:45 min @ 115% (115w)
- 3 min @ 40-30% (40-30w)