Motley+1

• Cycling
• 45mTime
• 55Stress
• 0.85Intensity
• 15Popularity

About this workout

Motley+1 is a gnarly VO2 max workout featuring two sets of 7 x 30 seconds at 120% FTP, perfect for boosting your aerobic ceiling and building the capacity for when the road kicks up. This brutal session is ideal for group rides or time trials, giving you the punch needed to respond to race kicks or breakaways.

Workout structure

• 2:30 min @ 60% (60w)
• 7X
  • 30 sec @ 120% (120w)
  • 30 sec @ 52% (52w)
• 30 sec @ 120% (120w)
• 4 min @ 55% (55w)
• 7X
  • 30 sec @ 120% (120w)
  • 30 sec @ 52% (52w)
• 30 sec @ 120% (120w)
• 3:30 min @ 55% (55w)
• 1:15 min @ 112% (112w)
• 1:30 min @ 50% (50w)
• 1:15 min @ 112% (112w)
• 1:30 min @ 50% (50w)
• 1:15 min @ 112% (112w)
• 3:30 min @ 50% (50w)
• 1:15 min @ 112% (112w)
• 1:30 min @ 50% (50w)
• 1:15 min @ 112% (112w)
• 1:30 min @ 50% (50w)
• 1:15 min @ 112% (112w)
• 1:30 min @ 50% (50w)
• 2 min @ 50-40% (50-40w)