VO2Max

Long Hills at 75RPM

  • Cycling
  • 1h 31mTime
  • 109Stress
  • 0.85Intensity
  • 170Popularity

About this workout

This workout features a main set of intense 2 × 3-minute efforts at 120% FTP, perfect for boosting your aerobic ceiling during those long climbs. A solid choice for cyclists looking to build the capacity needed for steep gradients or to power through tough group rides.

dkao95

Workout structure

  • Warm Up 10 min @ 30-70% (30-70w) 85-95 rpm
  • Active 10 min @ 80% (80w) 90 rpm
  • Rest 5 min @ 65% (65w) 80 rpm
  • Active 9 min @ 70-90% (70-90w) 60 rpm
  • Rest 3 min @ 65% (65w) 85 rpm
  • Active 9 min @ 90-110% (90-110w) 60 rpm
  • Rest 3 min @ 65% (65w) 85 rpm
  • Active 3 min @ 120% (120w) 60 rpm
  • Active 3 min @ 90% (90w) 60 rpm
  • Active 3 min @ 120% (120w) 60 rpm
  • Active 3 min @ 90% (90w) 60 rpm
  • Rest 5 min @ 60% (60w) 85 rpm
  • Cool Down 10 min @ 90% (90w) 85-95 rpm
  • Rest 10 min @ 75% (75w) 85 rpm
  • Cool Down 5 min @ 70-30% (70-30w) 85-95 rpm