Kranky Kev's Warm up and cool down

• Cycling
• 20mTime
• 17Stress
• 0.71Intensity
• 15Popularity

About this workout

This VO2 max workout features 9 sets of 30-second efforts at a punishing 108.3% FTP, perfect for priming your engine before hard efforts or competitive rides. A classic British cycling warm-up approach, it ramps up your aerobic ceiling and prepares you for those race kicks or intense group ride surges.

Workout structure

• 7 min @ 33-50% (33-50w)
• 9X
  • 30 sec @ 108% (108w)
  • Rest 15 sec @ 54% (54w)
• 1:15 min @ 42% (42w)
• 5 min @ 42-33% (42-33w)