VO2Max

Procycling 7

  • Cycling
  • 1h 3mTime
  • 70Stress
  • 0.82Intensity
  • 60Popularity

About this workout

Procycling 7 features a challenging main set of six 90-second efforts at 110% FTP, perfect for pushing your aerobic ceiling and preparing for those steep climbs or race kicks. This workout is essential for developing the capacity needed to thrive in high-intensity scenarios, whether in a group ride or a time trial.

Sylvia17

Workout structure

  • Warm-Up 5 min @ 45% (45w)
  • Warm-Up 5 min @ 65% (65w)
  • Warm-Up 5 min @ 80% (80w)
  • Attivazione 1 min @ 90% (90w) 70 rpm
  • Attivazione 1 min @ 50% (50w) 90 rpm
  • Attivazione 1 min @ 100% (100w) 65 rpm
  • Attivazione 1 min @ 50% (50w) 90 rpm
  • Work 1:30 min @ 105% (105w) 60 rpm
  • 6X
    • Rest 1:30 min @ 50% (50w) 85 rpm
    • Work 1:30 min @ 110% (110w) 60 rpm
  • Rest 1:30 min @ 50% (50w) 85 rpm
  • Work 1:30 min @ 105% (105w) 60 rpm
  • Rest 1:30 min @ 50% (50w) 85 rpm
  • Work 10 min @ 90% (90w) 90 rpm
  • Cooldown 5 min @ 65% (65w)
  • Cooldown 5 min @ 45% (45w)