VO2Max

Pirámide invertida (5x)

  • Cycling
  • 1h 27mTime
  • 95Stress
  • 0.81Intensity
  • 280Popularity

About this workout

The inverted pyramid structure of this workout pushes your limits with short, intense efforts at 115% FTP, perfect for building your VO2 max and capacity for those steep climbs. Incorporate this session to enhance your explosiveness during critical race moments and improve your performance in group rides.

luismi

Workout structure

  • Warm-Up 5 min @ 50-60% (50-60w)
  • Warm-Up 4 min @ 60-70% (60-70w)
  • 4 min @ 83% (83w)
  • Rest 1 min @ 55% (55w)
  • 30 sec @ 115% (115w)
  • 1 min @ 100% (100w)
  • 2 min @ 83% (83w)
  • 1:45 min @ 65% (65w)
  • Rest 30 sec @ 55% (55w)
  • 1:45 min @ 65% (65w)
  • 2 min @ 83% (83w)
  • 1 min @ 100% (100w)
  • 30 sec @ 115% (115w)
  • Rest 1 min @ 55% (55w)
  • 30 sec @ 115% (115w)
  • 1 min @ 100% (100w)
  • 2 min @ 83% (83w)
  • 1:45 min @ 65% (65w)
  • Rest 30 sec @ 55% (55w)
  • 1:45 min @ 65% (65w)
  • 2 min @ 83% (83w)
  • 1 min @ 100% (100w)
  • 30 sec @ 115% (115w)
  • Rest 1 min @ 55% (55w)
  • 30 sec @ 115% (115w)
  • 1 min @ 100% (100w)
  • 2 min @ 83% (83w)
  • 1:45 min @ 65% (65w)
  • Rest 30 sec @ 55% (55w)
  • 1:45 min @ 65% (65w)
  • 2 min @ 83% (83w)
  • 1 min @ 100% (100w)
  • 30 sec @ 115% (115w)
  • Rest 1 min @ 55% (55w)
  • 30 sec @ 115% (115w)
  • 1 min @ 100% (100w)
  • 2 min @ 83% (83w)
  • 1:45 min @ 65% (65w)
  • Rest 30 sec @ 55% (55w)
  • 1:45 min @ 65% (65w)
  • 2 min @ 83% (83w)
  • 1 min @ 100% (100w)
  • 30 sec @ 115% (115w)
  • Rest 1 min @ 55% (55w)
  • 30 sec @ 115% (115w)
  • 1 min @ 100% (100w)
  • 2 min @ 83% (83w)
  • 1:45 min @ 65% (65w)
  • Rest 30 sec @ 55% (55w)
  • 1:45 min @ 65% (65w)
  • 2 min @ 83% (83w)
  • 1 min @ 100% (100w)
  • 30 sec @ 115% (115w)
  • Rest 1 min @ 55% (55w)
  • 5 min @ 83% (83w)
  • Cooldown 4 min @ 70-60% (70-60w)
  • Cooldown 4 min @ 60-50% (60-50w)