VO2Max

Rattlesnake - Copy

  • Cycling
  • 1hTime
  • 81Stress
  • 0.90Intensity
  • 55Popularity

About this workout

Rattlesnake is a gnarly VO2 max workout that pushes your limits with short bursts at 120% FTP, perfect for developing the explosive power needed during race kicks and breakaways. Use this session to elevate your aerobic ceiling and build serious engine capacity for those tough climbs ahead.

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Workout structure

  • Warm-Up 3 min @ 40-50% (40-50w)
  • Active 3 min @ 65% (65w)
  • Active 3 min @ 80% (80w)
  • Active 20 sec @ 120% (120w)
  • Active 30 sec @ 40% (40w)
  • Active 30 sec @ 120% (120w)
  • Active 30 sec @ 40% (40w)
  • Active 40 sec @ 120% (120w)
  • Active 2:45 min @ 51% (51w)
  • Active 1 min @ 140% (140w)
  • 3X
    • Active 15 sec @ 40% (40w)
    • Active 30 sec @ 120% (120w)
  • 3X
    • Active 15 sec @ 40% (40w)
    • Active 30 sec @ 117% (117w)
  • 3X
    • Active 15 sec @ 40% (40w)
    • Active 30 sec @ 114% (114w)
  • 3X
    • Active 15 sec @ 40% (40w)
    • Active 30 sec @ 112% (112w)
  • 3X
    • Active 15 sec @ 40% (40w)
    • Active 30 sec @ 110% (110w)
  • Active 3 min @ 50% (50w)
  • Active 1 min @ 140% (140w)
  • 3X
    • Active 15 sec @ 40% (40w)
    • Active 30 sec @ 120% (120w)
  • 3X
    • Active 15 sec @ 40% (40w)
    • Active 30 sec @ 117% (117w)
  • 3X
    • Active 15 sec @ 40% (40w)
    • Active 30 sec @ 114% (114w)
  • 3X
    • Active 15 sec @ 40% (40w)
    • Active 30 sec @ 112% (112w)
  • 3X
    • Active 15 sec @ 40% (40w)
    • Active 30 sec @ 110% (110w)
  • Active 3 min @ 50% (50w)
  • Active 1 min @ 140% (140w)
  • 3X
    • Active 15 sec @ 40% (40w)
    • Active 30 sec @ 120% (120w)
  • 3X
    • Active 15 sec @ 40% (40w)
    • Active 30 sec @ 117% (117w)
  • 3X
    • Active 15 sec @ 40% (40w)
    • Active 30 sec @ 114% (114w)
  • 3X
    • Active 15 sec @ 40% (40w)
    • Active 30 sec @ 112% (112w)
  • 3X
    • Active 15 sec @ 40% (40w)
    • Active 30 sec @ 110% (110w)
  • Active 3 min @ 50% (50w)