VO2Max

Langley

  • Cycling
  • 1hTime
  • 81Stress
  • 0.90Intensity
  • 36Popularity

About this workout

Langley features a punishing main set of 3 × 4-minute efforts at 120% FTP, perfect for pushing your aerobic ceiling and developing capacity for when the road kicks up. This workout is ideal for sharpening your race pace or building the strength to close gaps in a group ride.

jwasserman5

Workout structure

  • Warm-Up 2:30 min @ 50% (50w)
  • 2:30 min @ 60% (60w)
  • 2:30 min @ 70% (70w)
  • 2:30 min @ 80% (80w)
  • 3:30 min @ 120% (120w)
  • Hard 30" 7 min @ 50% (50w)
  • Get Ready 3:30 min @ 120% (120w)
  • 3X
    • VO2 max intervals 7 min @ 50% (50w)
    • Rest 3:30 min @ 120% (120w)
  • VO2 max intervals 4:30 min @ 40-30% (40-30w)