Anaerobic

Off season vo2 session

  • Cycling
  • 1h 11mTime
  • 92Stress
  • 0.88Intensity
  • 50Popularity

About this workout

This off-season VO2 session is designed to push your limits with 4 sets of intense 30-second efforts at 140% FTP, perfect for building that essential anaerobic kick and lactate tolerance. Use this workout to develop your capacity for those race kicks and close gaps in group rides, ensuring you're primed for the demands of the season ahead.

mjgb

Workout structure

  • 4 min @ 30-50% (30-50w)
  • 3 min @ 75% (75w)
  • 2 min @ 90% (90w)
  • 1 min @ 125% (125w)
  • 2 min @ 30% (30w)
  • 2X
    • 6 sec @ 200% (200w)
    • Rest 1:54 min @ 30% (30w)
  • 7X
    • 30 sec @ 140% (140w)
    • Rest 1 min @ 60% (60w)
  • 2 min @ 30% (30w)
  • 7X
    • 30 sec @ 140% (140w)
    • Rest 1 min @ 60% (60w)
  • 2 min @ 30% (30w)
  • 7X
    • 30 sec @ 140% (140w)
    • Rest 1 min @ 60% (60w)
  • 2 min @ 30% (30w)
  • 7X
    • 30 sec @ 140% (140w)
    • 1 min @ 60% (60w)
  • 2 min @ 30% (30w)
  • 6 sec @ 200% (200w)
  • 1:54 min @ 30% (30w)
  • 6 sec @ 200% (200w)
  • 2:54 min @ 30% (30w)