VO2Max

Peak Summer Performance - Build I - July 2020 - Week 2_MRC

Cycling
1h 15mTime
75Stress
0.77Intensity
35Popularity

About this workout

This workout features a gnarly main set of 10 short bursts at 120% FTP, designed to crank up your VO2 max and boost your aerobic ceiling. Perfect for those high-intensity efforts in group rides or racing, this session will prepare you for the kicks that come when the pace heats up.

tnordmeyer

Workout structure

3 min @ 65% (65w) 80-90 rpm
2 min @ 65-70% (65-70w) 85-95 rpm
2 min @ 70-75% (70-75w) 90-95 rpm
1:30 min @ 75-80% (75-80w) 90-95 rpm
1 min @ 80% (80w) 90-100 rpm
2 min @ 50% (50w) 80-90 rpm
1 min @ 85-80% (85-80w) 95 rpm
8 sec @ 120% (120w) 95 rpm
1 min @ 70-75% (70-75w) 105 rpm
1 min @ 60% (60w) 80 rpm
20 sec @ 110% (110w) 90 rpm
1 min @ 60% (60w) 90 rpm
1 min @ 75-70% (75-70w) 100 rpm
8 sec @ 120% (120w) 100 rpm
1 min @ 80-70% (80-70w) 105 rpm
3 min @ 50% (50w) 80-90 rpm
2 min @ 70-78% (70-78w) 95 rpm
2 min @ 80-90% (80-90w) 88 rpm
20 sec @ 120% (120w) 92 rpm
2:20 min @ 85-75% (85-75w) 92 rpm
2 min @ 90-82% (90-82w) 88 rpm
20 sec @ 120% (120w) 94 rpm
1 min @ 78% (78w) 94 rpm
1 min @ 82-90% (82-90w) 90 rpm
4 min @ 50% (50w) 80-90 rpm
1 min @ 90% (90w) 95 rpm
20 sec @ 120% (120w) 95 rpm
3 min @ 78-85% (78-85w) 90 rpm
2 min @ 100-95% (100-95w) 92 rpm
20 sec @ 120% (120w) 92 rpm
2 min @ 75% (75w) 92 rpm
20 sec @ 120% (120w) 95 rpm
1 min @ 80% (80w) 95 rpm
2 min @ 85-80% (85-80w) 90 rpm
5 min @ 50% (50w) 80-90 rpm
1 min @ 100-80% (100-80w) 88 rpm
20 sec @ 120% (120w) 100 rpm
2 min @ 78% (78w) 100 rpm
2 min @ 85-80% (85-80w) 92 rpm
10 sec @ 120% (120w) 92 rpm
2:10 min @ 80-85% (80-85w) 95 rpm
20 sec @ 120% (120w) 95 rpm
1 min @ 78% (78w) 100 rpm
2 min @ 85-80% (85-80w) 95 rpm
4 min @ 50% (50w) 80-90 rpm
30 sec @ 120% (120w) 80 rpm
10 sec @ 140% (140w) 110 rpm
2 min @ 50% (50w) 80-90 rpm
1 min @ 55% (55w) 100 rpm
30 sec @ 50% (50w) 80-90 rpm
1 min @ 55% (55w) 100 rpm
2:30 min @ 50% (50w) 80-90 rpm
2 sec @ 50% (50w) 80-90 rpm
2 sec @ 140% (140w) 80-90 rpm