Motley

• Cycling
• 45mTime
• 50Stress
• 0.81Intensity
• 16Popularity

About this workout

Motley features intense VO2 max intervals that push your aerobic ceiling with repeated 30-second efforts at 116% FTP, perfect for building the explosive power needed during race kicks or climbing. This workout is a staple for those looking to enhance their capacity just when the road gets steep.

Workout structure

• 3:30 min @ 60% (60w)
• 7X
  • 30 sec @ 116% (116w)
  • 30 sec @ 52% (52w)
• 30 sec @ 116% (116w)
• 4 min @ 55% (55w)
• 7X
  • 30 sec @ 116% (116w)
  • 30 sec @ 52% (52w)
• 30 sec @ 116% (116w)
• 4 min @ 55% (55w)
• 1 min @ 109% (109w)
• 1:30 min @ 50% (50w)
• 1 min @ 109% (109w)
• 1:30 min @ 50% (50w)
• 1 min @ 109% (109w)
• 3:30 min @ 50% (50w)
• 1 min @ 109% (109w)
• 1:30 min @ 50% (50w)
• 1 min @ 109% (109w)
• 1:30 min @ 50% (50w)
• 1 min @ 109% (109w)
• 1:30 min @ 50% (50w)
• 2 min @ 50-40% (50-40w)