Mona Fartlek.... on a Bike!

• Cycling
• 1h 5mTime
• 74Stress
• 0.83Intensity
• 36Popularity

About this workout

The Mona Fartlek on a bike is a dynamic workout that challenges your aerobic ceiling with short bursts at 110% FTP, perfect for boosting your power for those intense race kicks or surges during a group ride. This session is an ideal way to enhance your VO2 max while keeping your training fresh and engaging.

Workout structure

• 5 min @ 50% (50w)
• 5 min @ 60% (60w)
• 2 min @ 75% (75w)
• 1 min @ 80% (80w)
• 1 min @ 90% (90w)
• 2 min @ 55% (55w)
• 1 min @ 80% (80w)
• 1 min @ 55% (55w)
• 1 min @ 90% (90w)
• 1 min @ 55% (55w)
• 30 sec @ 100% (100w)
• 1 min @ 55% (55w)
• 30 sec @ 105% (105w)
• 2X
  • 1 min @ 55% (55w)
  • 30 sec @ 110% (110w)
• 5 min @ 55% (55w)
• 2X
  • 1:30 min @ 105% (105w)
  • Rest 1:30 min @ 95% (95w)
• 4X
  • 1 min @ 110% (110w)
  • Rest 1 min @ 95% (95w)
• 6X
  • 30 sec @ 115% (115w)
  • Rest 30 sec @ 95% (95w)
• 5 min @ 60% (60w)
• 5 min @ 55% (55w)
• 5 min @ 50% (50w)