PW Online. Race Prep 11. The VO2 TRIO

• Cycling
• 1h 16mTime
• 93Stress
• 0.86Intensity
• 30Popularity

About this workout

This workout features a punishing main set of short, intense efforts designed to build raw sprinting power and lactate tolerance, crucial for closing gaps and making race-winning moves. Perfect for fine-tuning your VO2 max and preparing for those explosive moments in competitive situations.

Workout structure

• 5 min @ 40% (40w)
• 1 min @ 80% (80w)
• 4 min @ 55-70% (55-70w)
• 1 min @ 90% (90w)
• 3 min @ 70-80% (70-80w)
• 1 min @ 100% (100w)
• 3 min @ 40% (40w)
• 1 min @ 110% (110w)
• 3 min @ 40% (40w)
• 1 min @ 120% (120w)
• 3 min @ 40% (40w)
• 1 min @ 130% (130w)
• 3 min @ 40% (40w)
• 1 min @ 110% (110w)
• 1 min @ 120% (120w)
• 2X
  • 1 min @ 130% (130w)
  • 5 min @ 40% (40w)
  • 1 min @ 120% (120w)
  • 1 min @ 130% (130w)
• 1 min @ 130% (130w)
• 5 min @ 40% (40w)
• 4X
  • 30 sec @ 130% (130w)
  • 30 sec @ 40% (40w)
• 30 sec @ 130% (130w)
• 3 min @ 40% (40w)
• 5X
  • 20 sec @ 140% (140w)
  • 20 sec @ 40% (40w)
• 20 sec @ 140% (140w)
• 3 min @ 40% (40w)
• 3 min @ 75-130% (75-130w)
• 5 min @ 40% (40w)