OU workout: 90min

• Cycling
• 1h 30mTime
• 116Stress
• 0.88Intensity
• 95Popularity

About this workout

This workout features a punishing VO2 max main set with three sets of 3 × 2-minute efforts at 120% FTP, perfect for simulating the intensity of race kicks or surges in a group ride. Incorporate this classic 3x8 workout to push your aerobic ceiling and boost your capacity when the road steepens.

Workout structure

• 5 min @ 50% (50w)
• 30 sec @ 80% (80w)
• 30 sec @ 100% (100w)
• 4 min @ 50% (50w)
• 3X
  • 2 min @ 120% (120w)
  • Rest 3 min @ 80% (80w)
• 5 min @ 50% (50w)
• 3X
  • 2 min @ 120% (120w)
  • Rest 3 min @ 80% (80w)
• 5 min @ 50% (50w)
• 3X
  • 2 min @ 120% (120w)
  • Rest 3 min @ 80% (80w)
• 25 min @ 70% (70w)