Lionel Sanders Intervals

• Cycling
• 1h 10mTime
• 88Stress
• 0.87Intensity
• 2,000Popularity

About this workout

Lionel Sanders Intervals are a powerful VO2 max workout featuring 6 sets of 3 minutes at 107% FTP, perfect for pushing your aerobic ceiling during tough group rides or when preparing for a time trial. This session combines intensity with strategic recovery, making it a fantastic choice to build the kick needed for race efforts or sustained climbs.

Workout structure

• 1:20 min @ 50% (50w)
• 1:20 min @ 58% (58w)
• 1:20 min @ 63% (63w)
• 1:20 min @ 68% (68w)
• 1:20 min @ 73% (73w)
• 1:20 min @ 80% (80w)
• 2 min @ 50% (50w)
• 6X
  • 3 min @ 107% (107w)
  • 1 min @ 50% (50w)
• 5 min @ 50% (50w)
• 5X
  • 1 min @ 115% (115w)
  • 1 min @ 50% (50w)
• 3 min @ 50% (50w)
• 6X
  • 30 sec @ 130% (130w)
  • 1 min @ 50% (50w)
• 1:48 min @ 70% (70w)
• 1:48 min @ 64% (64w)
• 1:48 min @ 60% (60w)
• 1:48 min @ 56% (56w)
• 1:48 min @ 50% (50w)