Know Your Enemy pp

• Cycling
• 1h 15mTime
• 97Stress
• 0.88Intensity
• 45Popularity

About this workout

This workout features a classic VO2 max main set with 4-minute efforts at 105% FTP, designed to push your aerobic ceiling and improve your capacity for those uphill sprints and race kicks. Perfect for building the intensity needed to stay competitive in group rides and time trials, it’s both challenging and rewarding.

Workout structure

• 6 min @ 50-80% (50-80w)
• 1 min @ 60% (60w)
• 2 min @ 105-108% (105-108w)
• 3 min @ 40% (40w)
• 4 min @ 105% (105w)
• 4 min @ 40% (40w)
• 4 min @ 106% (106w)
• 4 min @ 40% (40w)
• 4 min @ 107% (107w)
• 4 min @ 40% (40w)
• 4 min @ 108% (108w)
• 4 min @ 40% (40w)
• 4 min @ 109% (109w)
• 4 min @ 40% (40w)
• 4 min @ 110% (110w)
• 4 min @ 40% (40w)
• 4 min @ 108% (108w)
• 4 min @ 40% (40w)
• 4 min @ 106% (106w)
• 3 min @ 70-45% (70-45w)