VO2Max

Pierce -3

  • Cycling
  • 1h 15mTime
  • 83Stress
  • 0.81Intensity
  • 121Popularity

About this workout

Pierce -3 delivers a solid VO2 max workout with short, intense intervals that push your limits and boost your aerobic ceiling, ideal for preparing for those hard climbs or race day sprints. This session is a great alternative to classic 3 x 30s or 5 x 8/3 protocols, allowing you to build the power needed to close gaps and maintain pace during critical moments.

JesperDanielsen

Workout structure

  • Warm-Up 8 min @ 50-72% (50-72w)
  • 45 sec @ 88% (88w)
  • 2X
    • Rest 15 sec @ 120% (120w)
    • Rest 45 sec @ 88% (88w)
  • Rest 15 sec @ 120% (120w)
  • 5 min @ 40% (40w)
  • 2X
    • 20 sec @ 88% (88w)
    • Rest 15 sec @ 120% (120w)
  • 28 sec @ 88% (88w)
  • 2X
    • Rest 16 sec @ 120% (120w)
    • 20 sec @ 88% (88w)
  • Rest 16 sec @ 120% (120w)
  • 28 sec @ 88% (88w)
  • Rest 18 sec @ 120% (120w)
  • 20 sec @ 88% (88w)
  • Rest 18 sec @ 120% (120w)
  • 6 min @ 40% (40w)
  • 2X
    • 20 sec @ 88% (88w)
    • Rest 15 sec @ 120% (120w)
  • 28 sec @ 88% (88w)
  • 2X
    • Rest 16 sec @ 120% (120w)
    • 20 sec @ 88% (88w)
  • Rest 16 sec @ 120% (120w)
  • 28 sec @ 88% (88w)
  • Rest 18 sec @ 120% (120w)
  • 20 sec @ 88% (88w)
  • Rest 18 sec @ 120% (120w)
  • 6 min @ 40% (40w)
  • 2X
    • 20 sec @ 88% (88w)
    • Rest 15 sec @ 120% (120w)
  • 28 sec @ 88% (88w)
  • 2X
    • Rest 16 sec @ 120% (120w)
    • 20 sec @ 88% (88w)
  • Rest 16 sec @ 120% (120w)
  • 28 sec @ 88% (88w)
  • Rest 18 sec @ 120% (120w)
  • 20 sec @ 88% (88w)
  • Rest 18 sec @ 120% (120w)
  • 6 min @ 40% (40w)
  • 2X
    • 20 sec @ 88% (88w)
    • Rest 15 sec @ 120% (120w)
  • 28 sec @ 88% (88w)
  • 2X
    • Rest 16 sec @ 120% (120w)
    • 20 sec @ 88% (88w)
  • Rest 16 sec @ 120% (120w)
  • 28 sec @ 88% (88w)
  • Rest 18 sec @ 120% (120w)
  • 20 sec @ 88% (88w)
  • Rest 18 sec @ 120% (120w)
  • 6 min @ 40% (40w)
  • 2X
    • 20 sec @ 88% (88w)
    • Rest 15 sec @ 120% (120w)
  • 28 sec @ 88% (88w)
  • 2X
    • Rest 16 sec @ 120% (120w)
    • 20 sec @ 88% (88w)
  • Rest 16 sec @ 120% (120w)
  • 28 sec @ 88% (88w)
  • Rest 18 sec @ 120% (120w)
  • 20 sec @ 88% (88w)
  • Rest 18 sec @ 120% (120w)
  • 6 min @ 40% (40w)
  • 2X
    • 20 sec @ 88% (88w)
    • Rest 15 sec @ 120% (120w)
  • 28 sec @ 88% (88w)
  • 2X
    • Rest 16 sec @ 120% (120w)
    • 20 sec @ 88% (88w)
  • Rest 16 sec @ 120% (120w)
  • 28 sec @ 88% (88w)
  • Rest 18 sec @ 120% (120w)
  • 20 sec @ 88% (88w)
  • Rest 18 sec @ 120% (120w)
  • 2 min @ 40-30% (40-30w)