PI 3x4+3x3+2x2

• Cycling
• 2h 20mTime
• 160Stress
• 0.83Intensity
• 15Popularity

About this workout

This workout features a demanding main set of 3x4 minutes at 119.9% FTP, pushing your aerobic ceiling while developing the capacity you need when the road kicks up. Perfect for elevating your performance in time trials and hard group rides, this VO2 max session is a game-changer for any competitive cyclist.

Workout structure

• 15 min @ 48-64% (48-64w)
• 5 min @ 60% (60w)
• 3X
  • 30 sec @ 120% (120w) 100 rpm
  • 2 min @ 48% (48w)
• 3X
  • 4 min @ 120% (120w) 100 rpm
  • 4 min @ 48% (48w)
• 3X
  • 3 min @ 120% (120w) 100 rpm
  • 3 min @ 48% (48w)
• 2 min @ 120% (120w) 100 rpm
• 2 min @ 48% (48w)
• 2 min @ 120% (120w) 100 rpm
• 5 min @ 48% (48w)
• 60 min @ 64% (64w)