Rollers: Russian Steps x 3 Blocks

• Cycling
• 50mTime
• 56Stress
• 0.81Intensity
• 441Popularity

About this workout

This VO2 max workout features the Russian Steps protocol, focusing on short, intense efforts of 15 seconds at 117.3% FTP, perfect for building explosive power and aerobic capacity for those group ride surges or race-day attacks. Ideal for cyclists looking to push their limits while keeping recovery manageable, this session fits well alongside classic efforts like 3 x 30 or 3 x 12 intervals.

Workout structure

• Active 3 min @ 59% (59w)
• Active 3 min @ 70% (70w)
• Active 3 min @ 82% (82w)
• Active 3 min @ 94% (94w)
• Active 2 min @ 47% (47w)
• Active 15 sec @ 117% (117w)
• Rest 45 sec @ 47% (47w)
• Active 30 sec @ 117% (117w)
• Rest 30 sec @ 47% (47w)
• Active 45 sec @ 117% (117w)
• Rest 15 sec @ 47% (47w)
• Active 1 min @ 117% (117w)
• Rest 1 min @ 47% (47w)
• Active 45 sec @ 117% (117w)
• Rest 15 sec @ 47% (47w)
• Active 30 sec @ 117% (117w)
• Rest 30 sec @ 47% (47w)
• Active 15 sec @ 117% (117w)
• Rest 5 min @ 47% (47w)
• 15 sec @ 117% (117w)
• 45 sec @ 47% (47w)
• 30 sec @ 117% (117w)
• 30 sec @ 47% (47w)
• 45 sec @ 117% (117w)
• 15 sec @ 47% (47w)
• 1 min @ 117% (117w)
• 1 min @ 47% (47w)
• 45 sec @ 117% (117w)
• 15 sec @ 47% (47w)
• 30 sec @ 117% (117w)
• 30 sec @ 47% (47w)
• 15 sec @ 117% (117w)
• 5 min @ 47% (47w)
• 15 sec @ 117% (117w)
• 45 sec @ 47% (47w)
• 30 sec @ 117% (117w)
• 30 sec @ 47% (47w)
• 45 sec @ 117% (117w)
• 15 sec @ 47% (47w)
• 1 min @ 117% (117w)
• 1 min @ 47% (47w)
• 45 sec @ 117% (117w)
• 15 sec @ 47% (47w)
• 30 sec @ 117% (117w)
• 30 sec @ 47% (47w)
• 15 sec @ 117% (117w)
• 5 min @ 47% (47w)