L4.0-5x3x1m:110%/2m:90%

• Cycling
• 1h 30mTime
• 109Stress
• 0.85Intensity
• 15Popularity

About this workout

This VO2 max workout is designed to push your aerobic ceiling with sustained efforts at 90% FTP, perfect for those who want to improve their pacing in hilly group rides or time trials. It's a solid choice for adding some intensity to your mid-week training without overcooking your legs.

Workout structure

• 2:30 min @ 50% (50w)
• 2:30 min @ 65% (65w)
• 2:30 min @ 95% (95w)
• 6 min @ 40% (40w)
• 1 min @ 90% (90w)
• 3X
  • 1 min @ 110% (110w)
  • Rest 2 min @ 90% (90w)
• 6 min @ 40% (40w)
• 1 min @ 90% (90w)
• 3X
  • 1 min @ 110% (110w)
  • Rest 2 min @ 90% (90w)
• 6 min @ 40% (40w)
• 1 min @ 90% (90w)
• 3X
  • 1 min @ 110% (110w)
  • Rest 2 min @ 90% (90w)
• 6 min @ 40% (40w)
• 1 min @ 90% (90w)
• 3X
  • 1 min @ 110% (110w)
  • Rest 2 min @ 90% (90w)
• 6 min @ 40% (40w)
• 1 min @ 90% (90w)
• 3X
  • 1 min @ 110% (110w)
  • Rest 2 min @ 90% (90w)
• 2:30 min @ 40-30% (40-30w)