VO2Max

Monroe +2

  • Cycling
  • 1h 30mTime
  • 111Stress
  • 0.86Intensity
  • 40Popularity

About this workout

Monroe +2 packs a punch with 3 sets of intense 45-second efforts at 96% FTP, pushing your aerobic ceiling and preparing you for those critical moments when the road tilts up or in a race. This workout is ideal for sharpening your top-end power, making it a great addition to your training for group rides or time trials.

SooMK

Workout structure

  • Active 6 min @ 50% (50w)
  • Active 6 min @ 72% (72w)
  • 3X
    • Active 45 sec @ 96% (96w)
    • Active 15 sec @ 120% (120w)
  • Active 5 min @ 40% (40w)
  • 4X
    • Active 15 sec @ 88% (88w)
    • Active 15 sec @ 120% (120w)
  • Active 25 sec @ 88% (88w)
  • Active 20 sec @ 120% (120w)
  • Active 15 sec @ 88% (88w)
  • Active 15 sec @ 120% (120w)
  • 2X
    • Active 15 sec @ 88% (88w)
    • Active 20 sec @ 120% (120w)
  • Active 30 sec @ 88% (88w)
  • Active 25 sec @ 120% (120w)
  • Active 15 sec @ 88% (88w)
  • Active 25 sec @ 120% (120w)
  • Active 5 min @ 40% (40w)
  • 4X
    • Active 15 sec @ 88% (88w)
    • Active 15 sec @ 120% (120w)
  • Active 25 sec @ 88% (88w)
  • Active 20 sec @ 120% (120w)
  • Active 15 sec @ 88% (88w)
  • Active 15 sec @ 120% (120w)
  • 2X
    • Active 15 sec @ 88% (88w)
    • Active 20 sec @ 120% (120w)
  • Active 30 sec @ 88% (88w)
  • Active 25 sec @ 120% (120w)
  • Active 15 sec @ 88% (88w)
  • Active 25 sec @ 120% (120w)
  • Active 5 min @ 40% (40w)
  • 4X
    • Active 15 sec @ 88% (88w)
    • Active 15 sec @ 120% (120w)
  • Active 25 sec @ 88% (88w)
  • Active 20 sec @ 120% (120w)
  • Active 15 sec @ 88% (88w)
  • Active 15 sec @ 120% (120w)
  • 2X
    • Active 15 sec @ 88% (88w)
    • Active 20 sec @ 120% (120w)
  • Active 30 sec @ 88% (88w)
  • Active 25 sec @ 120% (120w)
  • Active 15 sec @ 88% (88w)
  • Active 25 sec @ 120% (120w)
  • Active 5 min @ 40% (40w)
  • 4X
    • Active 15 sec @ 88% (88w)
    • Active 15 sec @ 120% (120w)
  • Active 25 sec @ 88% (88w)
  • Active 20 sec @ 120% (120w)
  • Active 15 sec @ 88% (88w)
  • Active 15 sec @ 120% (120w)
  • 2X
    • Active 15 sec @ 88% (88w)
    • Active 20 sec @ 120% (120w)
  • Active 30 sec @ 88% (88w)
  • Active 25 sec @ 120% (120w)
  • Active 15 sec @ 88% (88w)
  • Active 25 sec @ 120% (120w)
  • Active 5 min @ 40% (40w)
  • 4X
    • Active 15 sec @ 88% (88w)
    • Active 15 sec @ 120% (120w)
  • Active 25 sec @ 88% (88w)
  • Active 20 sec @ 120% (120w)
  • Active 15 sec @ 88% (88w)
  • Active 15 sec @ 120% (120w)
  • 2X
    • Active 15 sec @ 88% (88w)
    • Active 20 sec @ 120% (120w)
  • Active 30 sec @ 88% (88w)
  • Active 25 sec @ 120% (120w)
  • Active 15 sec @ 88% (88w)
  • Active 25 sec @ 120% (120w)
  • Active 5 min @ 40% (40w)
  • 4X
    • Active 15 sec @ 88% (88w)
    • Active 15 sec @ 120% (120w)
  • Active 25 sec @ 88% (88w)
  • Active 20 sec @ 120% (120w)
  • Active 15 sec @ 88% (88w)
  • Active 15 sec @ 120% (120w)
  • 2X
    • Active 15 sec @ 88% (88w)
    • Active 20 sec @ 120% (120w)
  • Active 30 sec @ 88% (88w)
  • Active 25 sec @ 120% (120w)
  • Active 15 sec @ 88% (88w)
  • Active 25 sec @ 120% (120w)
  • Active 9 min @ 40-30% (40-30w)