VO2Max

PMA 3X4X1' 120%

  • Cycling
  • 1h 14mTime
  • 85Stress
  • 0.83Intensity
  • 90Popularity

About this workout

This workout features a punishing main set of 3 rounds of 3 intervals at 120% of your FTP, perfect for raising your aerobic ceiling and building the capacity you need for those steep climbs or race kicks. It’s a solid way to boost your VO2 max while getting in a challenging session that will pay off on tough group rides.

Loui

Workout structure

  • 20 min @ 45-85% (45-85w)
  • 2X
    • 1 min @ 70-150% (70-150w)
    • Rest 1 min @ 45% (45w)
  • 1 min @ 70-150% (70-150w)
  • Rest 3 min @ 45% (45w)
  • 3X
    • 1 min @ 120% (120w)
    • Rest 1 min @ 65% (65w)
  • 1 min @ 120% (120w)
  • Rest 5 min @ 65% (65w)
  • 3X
    • 1 min @ 120% (120w)
    • Rest 1 min @ 65% (65w)
  • 1 min @ 120% (120w)
  • Rest 5 min @ 65% (65w)
  • 3X
    • 1 min @ 120% (120w)
    • Rest 1 min @ 65% (65w)
  • 1 min @ 120% (120w)
  • Rest 10 min @ 65% (65w)
  • 5 min @ 45% (45w)