VO2Max

Polarized high intensity VO2max

  • Cycling
  • 58mTime
  • 63Stress
  • 0.81Intensity
  • 120Popularity

About this workout

This Polarized high intensity VO2max workout features a hard-hitting main set of 4x3 minutes at 110% FTP, perfect for pushing your aerobic ceiling and building the power needed for those steep climbs or breakaways. Ideal for cyclists looking to enhance their performance in time trials or intense group rides, it’s a savage way to boost your fitness without the burnout.

pitkoby

Workout structure

  • Warm-Up 4 min @ 50-55% (50-55w) 80-90 rpm
  • Warm-Up 1 min @ 90% (90w) 110-115 rpm
  • Warm-Up 4 min @ 55-60% (55-60w) 880-90 rpm
  • Warm-Up 1 min @ 90% (90w) 110-115 rpm
  • Warm-Up 4 min @ 60-65% (60-65w) 80-90 rpm
  • Warm-Up 1 min @ 90% (90w) 110-115 rpm
  • Warm-Up 4 min @ 65% (65w) 80-90 rpm
  • 4X
    • 3 min @ 110% (110w) 80-90 rpm
    • Rest 3 min @ 65% (65w)
  • Cooldown 15 min @ 65-50% (65-50w) 80-90 rpm