VO2Max

Rolling in the Deep

  • Cycling
  • 1h 26mTime
  • 79Stress
  • 0.74Intensity
  • 36Popularity

About this workout

Get ready for some rolling sprints that will push your limits with short bursts at 100% FTP, perfect for developing your aerobic ceiling and maximizing your effort during tough climbs or spirited group rides. This workout is designed to boost your VO2 max, ensuring you're ready to tackle any race kicks that come your way.

Tribble Fun

Workout structure

  • Warm-Up 4:40 min @ 45-80% (45-80w) 85 rpm
  • Warm-Up 45 sec @ 50% (50w) 80 rpm
  • Warm-Up 50 sec @ 90% (90w) 90 rpm
  • 3X
    • Warm-Up 45 sec @ 50% (50w) 80 rpm
    • Warm-Up 30 sec @ 100% (100w) 95 rpm
  • Rest 2 min @ 50% (50w) 80 rpm
  • Active 6 min @ 70% (70w) 90 rpm
  • Interval 30 sec @ 100% (100w) 95 rpm
  • Rest 1 min @ 50% (50w) 80 rpm
  • Active 7 min @ 70% (70w) 90 rpm
  • Interval 30 sec @ 100% (100w) 95 rpm
  • Rest 1 min @ 50% (50w) 80 rpm
  • Active 8 min @ 70% (70w) 90 rpm
  • 2X
    • Interval 30 sec @ 100% (100w) 95 rpm
    • Rest 1 min @ 50% (50w) 80 rpm
    • Active 9 min @ 70% (70w) 90 rpm
  • Interval 30 sec @ 100% (100w) 95 rpm
  • Rest 1 min @ 50% (50w) 80 rpm
  • Active 8 min @ 70% (70w) 90 rpm
  • Interval 30 sec @ 100% (100w) 95 rpm
  • Rest 1 min @ 50% (50w) 80 rpm
  • Active 7 min @ 70% (70w) 90 rpm
  • Interval 30 sec @ 100% (100w) 95 rpm
  • Rest 2 min @ 50% (50w) 80 rpm
  • Interval 4 min @ 116% (116w) 100 rpm
  • Cooldown 4 min @ 50% (50w) 80 rpm
  • Cooldown 1 min @ 50-45% (50-45w) 80 rpm