VO2Max

Norseman workout Dyranut

  • Cycling
  • 1hTime
  • 66Stress
  • 0.81Intensity
  • 20Popularity

About this workout

The Norseman workout Dyranut hammers out 20 reps of 30 seconds at a savage 120% FTP, making it a fierce VO2 max session that pushes your aerobic ceiling. Perfect for building the capacity needed for those tough race kicks or when the road steepens on group rides.

Steve UCY

Workout structure

  • Warm-Up 10 min @ 51-73% (51-73w)
  • 2X
    • Active 30 sec @ 120% (120w)
    • Active 30 sec @ 50% (50w)
  • Active 4 min @ 55% (55w)
  • 3X
    • Active 30 sec @ 130% (130w)
    • Active 30 sec @ 60% (60w)
  • 5X
    • Active 30 sec @ 120% (120w)
    • Active 30 sec @ 60% (60w)
  • Active 5 min @ 50% (50w)
  • 2X
    • Active 30 sec @ 130% (130w)
    • Active 30 sec @ 60% (60w)
  • 6X
    • Active 30 sec @ 120% (120w)
    • Active 30 sec @ 60% (60w)
  • Active 5 min @ 50% (50w)
  • Active 30 sec @ 130% (130w)
  • 7X
    • Active 30 sec @ 60% (60w)
    • Active 30 sec @ 120% (120w)
  • Active 30 sec @ 60% (60w)
  • Cooldown 10 min @ 65-50% (65-50w)