VO2Max

Kitchen Sink END-SST

  • Cycling
  • 3h 7mTime
  • 226Stress
  • 0.85Intensity
  • 236Popularity

About this workout

This VO2 max workout features a tough main set of 3 x 3 minutes at 112% FTP, pushing your aerobic ceiling and preparing you for those steep climbs and intense race efforts. Perfect for those looking to fit in some effective SST work without overcooking, it's a staple for building endurance and raw power in one session.

Htik0925

Workout structure

  • Warm-Up 10 min @ 30-50% (30-50w)
  • 3X
    • Active 1 min @ 110% (110w)
    • Rest 1 min @ 55% (55w)
  • Active 10 min @ 75% (75w)
  • 12X
    • Active 20 sec @ 115% (115w)
    • Rest 30 sec @ 90% (90w)
  • Active 5 min @ 80% (80w)
  • 4X
    • Active 30 sec @ 112% (112w)
    • Rest 2 min @ 92% (92w)
  • Active 5 min @ 55% (55w)
  • Active 10 min @ 75% (75w)
  • 12X
    • Active 20 sec @ 115% (115w)
    • Rest 30 sec @ 90% (90w)
  • Active 5 min @ 80% (80w)
  • 4X
    • Active 30 sec @ 112% (112w)
    • Rest 2 min @ 92% (92w)
  • Active 5 min @ 55% (55w)
  • Active 10 sec @ 130% (130w)
  • Active 25 sec @ 55% (55w)
  • Active 10 sec @ 130% (130w)
  • Active 25 sec @ 55% (55w)
  • Active 10 sec @ 130% (130w)
  • Active 8 min @ 88% (88w)
  • Active 5 min @ 40% (40w)
  • 8X
    • Active 4 min @ 75% (75w)
    • Active 1 min @ 100% (100w)
    • Active 30 sec @ 120% (120w)
  • Active 4 min @ 40% (40w)
  • 3X
    • Active 3 min @ 112% (112w) 80 rpm
    • Rest 5 min @ 40% (40w) 65 rpm
  • Cooldown 5 min @ 50-30% (50-30w)