Mix up

• Cycling
• 1h 30mTime
• 111Stress
• 0.86Intensity
• 15Popularity

About this workout

This VO2 max workout features a demanding main set of 4-minute efforts at 98% FTP, ideal for pushing your aerobic ceiling and preparing for those critical moments in races or intense group rides. Perfect for developing the capacity you need when the road kicks up, this session packs a punch while balancing recovery.

Workout structure

• 10 min @ 63% (63w)
• 13 min @ 82% (82w)
• 4 min @ 61% (61w)
• 1 min @ 118% (118w)
• 10 sec @ 59% (59w)
• 1 min @ 118% (118w)
• 10 sec @ 59% (59w)
• 2X
  • 1 min @ 118% (118w)
  • 10 sec @ 59% (59w)
• 1 min @ 118% (118w)
• 10 sec @ 59% (59w)
• 2X
  • 1 min @ 118% (118w)
  • 10 sec @ 59% (59w)
• 1 min @ 118% (118w)
• 10 sec @ 59% (59w)
• 2X
  • 1 min @ 118% (118w)
  • 10 sec @ 59% (59w)
• 4 min @ 63% (63w)
• 4X
  • 4 min @ 98% (98w)
  • 2 min @ 59% (59w)
• 4 min @ 63% (63w)
• 2X
  • 20 sec @ 134% (134w)
  • 45 sec @ 59% (59w)
• 20 sec @ 134% (134w)
• 2X
  • 45 sec @ 59% (59w)
  • 20 sec @ 134% (134w)
• 45 sec @ 59% (59w)
• 20 sec @ 134% (134w)
• 45 sec @ 59% (59w)
• 20 sec @ 134% (134w)
• 45 sec @ 59% (59w)
• 12 min @ 63% (63w)