On/Offs

• Cycling
• 53mTime
• 64Stress
• 0.85Intensity
• 36Popularity

About this workout

On/Offs are a savage VO2 max workout that pushes your aerobic ceiling with hard efforts at 120% FTP, perfect for building the capacity needed when the road kicks up during races or intense group rides. This session delivers a solid return on investment in a compact format, making it a must for improving your top-end power and endurance.

Workout structure

• 3 min @ 50% (50w)
• 2:45 min @ 70% (70w)
• 2X
  • 15 sec @ 120% (120w)
  • 45 sec @ 50% (50w)
• 15 sec @ 120% (120w)
• 2 min @ 50% (50w)
• 17X
  • 30 sec @ 120% (120w)
  • 30 sec @ 50% (50w)
• 30 sec @ 120% (120w)
• 4 min @ 50% (50w)
• 17X
  • 30 sec @ 120% (120w)
  • 30 sec @ 50% (50w)
• 30 sec @ 120% (120w)
• 4 min @ 50% (50w)