VO2Max

Random attacks

  • Cycling
  • 1h 5mTime
  • 86Stress
  • 0.89Intensity
  • 286Popularity

About this workout

Random attacks are designed to push your limits with short, intense bursts at 117% FTP, perfect for improving your capacity when the pace suddenly ramps up during races or group rides. This workout builds your top-end aerobic engine, ensuring you're ready to respond to those gnarly race kicks or surprise moves from competitors.

Carolyn

Workout structure

  • 29 sec @ 25% (25w)
  • 29 sec @ 29% (29w)
  • 29 sec @ 31% (31w)
  • 29 sec @ 33% (33w)
  • 29 sec @ 36% (36w)
  • 29 sec @ 38% (38w)
  • 29 sec @ 40% (40w)
  • 29 sec @ 43% (43w)
  • 29 sec @ 45% (45w)
  • 29 sec @ 48% (48w)
  • 29 sec @ 50% (50w)
  • 29 sec @ 52% (52w)
  • 29 sec @ 55% (55w)
  • 29 sec @ 57% (57w)
  • 29 sec @ 60% (60w)
  • 29 sec @ 62% (62w)
  • 29 sec @ 64% (64w)
  • 29 sec @ 67% (67w)
  • 29 sec @ 69% (69w)
  • 29 sec @ 71% (71w)
  • 20 sec @ 75% (75w)
  • 3X
    • 1 min @ 75% (75w)
    • 1 min @ 50% (50w)
  • 1 min @ 125% (125w)
  • 2 min @ 81% (81w)
  • 2:30 min @ 110% (110w)
  • 1:30 min @ 90% (90w)
  • 30 sec @ 150% (150w)
  • 53 sec @ 70% (70w)
  • 53 sec @ 89% (89w)
  • 53 sec @ 101% (101w)
  • 51 sec @ 120% (120w)
  • 1 min @ 90% (90w)
  • 1 min @ 135% (135w)
  • 5 min @ 80% (80w)
  • 1:15 min @ 80% (80w)
  • 1:15 min @ 120% (120w)
  • 1:15 min @ 65% (65w)
  • 1:15 min @ 82% (82w)
  • 1:15 min @ 93% (93w)
  • 1:15 min @ 110% (110w)
  • 5 min @ 65% (65w)
  • 2 min @ 115% (115w)
  • 50 sec @ 60% (60w)
  • 50 sec @ 75% (75w)
  • 50 sec @ 85% (85w)
  • 50 sec @ 95% (95w)
  • 50 sec @ 105% (105w)
  • 50 sec @ 120% (120w)
  • 15 sec @ 120% (120w)
  • 15 sec @ 117% (117w)
  • 15 sec @ 115% (115w)
  • 15 sec @ 113% (113w)
  • 15 sec @ 111% (111w)
  • 15 sec @ 108% (108w)
  • 15 sec @ 106% (106w)
  • 15 sec @ 104% (104w)
  • 15 sec @ 102% (102w)
  • 15 sec @ 100% (100w)
  • 15 sec @ 98% (98w)
  • 15 sec @ 96% (96w)
  • 15 sec @ 94% (94w)
  • 15 sec @ 92% (92w)
  • 15 sec @ 89% (89w)
  • 15 sec @ 87% (87w)
  • 15 sec @ 85% (85w)
  • 15 sec @ 83% (83w)
  • 15 sec @ 81% (81w)
  • 15 sec @ 79% (79w)
  • 15 sec @ 77% (77w)
  • 15 sec @ 75% (75w)
  • 15 sec @ 73% (73w)
  • 15 sec @ 70% (70w)
  • 15 sec @ 68% (68w)
  • 15 sec @ 66% (66w)
  • 15 sec @ 64% (64w)
  • 15 sec @ 62% (62w)
  • 15 sec @ 60% (60w)
  • 15 sec @ 58% (58w)
  • 15 sec @ 56% (56w)
  • 15 sec @ 54% (54w)
  • 15 sec @ 51% (51w)
  • 15 sec @ 49% (49w)
  • 15 sec @ 47% (47w)
  • 15 sec @ 45% (45w)
  • 15 sec @ 43% (43w)
  • 15 sec @ 41% (41w)
  • 15 sec @ 39% (39w)
  • 15 sec @ 37% (37w)
  • 15 sec @ 35% (35w)
  • 15 sec @ 32% (32w)
  • 15 sec @ 30% (30w)
  • 15 sec @ 28% (28w)
  • 30 sec @ 25% (25w)