VO2Max

Mitochondria

  • Cycling
  • 1h 21mTime
  • 74Stress
  • 0.74Intensity
  • 21Popularity

About this workout

This workout focuses on high-intensity efforts with 30-second intervals at 113% FTP, designed to push your aerobic ceiling and boost your capacity for those tough climbs and race scenarios. Ideal for building the stamina needed when the pace suddenly ramps up, it’s a must-have for any competitive cyclist looking to enhance their VO2 max.

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Workout structure

  • 3 min @ 50% (50w) 85 rpm
  • 1 min @ 60% (60w) 85 rpm
  • 1 min @ 65% (65w) 90 rpm
  • 1 min @ 81% (81w) 90 rpm
  • 1 min @ 109% (109w) 95 rpm
  • 2 min @ 60% (60w) 85 rpm
  • 4 min @ 90% (90w) 95 rpm
  • 3 min @ 60% (60w) 85 rpm
  • 20X
    • 30 sec @ 113% (113w) 100 rpm
    • Rest 2:30 min @ 60% (60w) 80 rpm
  • Free-ride 5 min @ 45% (45w)