VO2Max

Monroe-1

Cycling
58mTime
79Stress
0.90Intensity
60Popularity

About this workout

Monroe-1 features intense bursts of 45 seconds at 96% FTP, designed to push your aerobic ceiling and enhance your capacity for those steep climbs or race kicks. This VO2 max workout is a must for building the kind of power you need when every second counts, making it a staple for any serious cyclist.

Andreas600

Workout structure

3 min @ 50% (50w)
3 min @ 72% (72w)
3X
- 45 sec @ 96% (96w)
- 15 sec @ 120% (120w)
5 min @ 40% (40w)
4X
- 15 sec @ 88% (88w)
- 15 sec @ 120% (120w)
25 sec @ 88% (88w)
20 sec @ 120% (120w)
15 sec @ 88% (88w)
15 sec @ 120% (120w)
2X
- 15 sec @ 88% (88w)
- 20 sec @ 120% (120w)
30 sec @ 88% (88w)
25 sec @ 120% (120w)
15 sec @ 88% (88w)
25 sec @ 120% (120w)
3 min @ 40% (40w)
2X
- 15 sec @ 88% (88w)
- 15 sec @ 120% (120w)
15 sec @ 88% (88w)
20 sec @ 120% (120w)
15 sec @ 88% (88w)
30 sec @ 88% (88w)
2X
- 20 sec @ 120% (120w)
- 15 sec @ 88% (88w)
15 sec @ 120% (120w)
15 sec @ 88% (88w)
15 sec @ 120% (120w)
20 sec @ 88% (88w)
25 sec @ 120% (120w)
15 sec @ 88% (88w)
25 sec @ 120% (120w)
3 min @ 40% (40w)
2X
- 15 sec @ 88% (88w)
- 15 sec @ 120% (120w)
20 sec @ 88% (88w)
20 sec @ 120% (120w)
20 sec @ 88% (88w)
2X
- 15 sec @ 120% (120w)
- 15 sec @ 88% (88w)
15 sec @ 120% (120w)
20 sec @ 88% (88w)
2X
- 25 sec @ 120% (120w)
- 15 sec @ 88% (88w)
25 sec @ 120% (120w)
3 min @ 40% (40w)
2X
- 15 sec @ 88% (88w)
- 15 sec @ 120% (120w)
2X
- 15 sec @ 88% (88w)
- 20 sec @ 120% (120w)
30 sec @ 88% (88w)
25 sec @ 120% (120w)
20 sec @ 88% (88w)
20 sec @ 120% (120w)
20 sec @ 88% (88w)
3X
- 15 sec @ 120% (120w)
- 15 sec @ 88% (88w)
25 sec @ 120% (120w)
3 min @ 40% (40w)
2X
- 15 sec @ 88% (88w)
- 15 sec @ 120% (120w)
15 sec @ 88% (88w)
20 sec @ 120% (120w)
20 sec @ 88% (88w)
20 sec @ 120% (120w)
2X
- 15 sec @ 88% (88w)
- 15 sec @ 120% (120w)
15 sec @ 88% (88w)
25 sec @ 120% (120w)
25 sec @ 88% (88w)
25 sec @ 120% (120w)
15 sec @ 88% (88w)
25 sec @ 120% (120w)
4 min @ 40-30% (40-30w)