VO2Max

Rolling in the Deep (piano)

  • Cycling
  • 1h 15mTime
  • 70Stress
  • 0.75Intensity
  • 21Popularity

About this workout

This workout features rolling sprints with 30-second max efforts that crank up your VO2 max, perfect for building the capacity you need when the road kicks up. It's a great addition to your training for group rides or races where those explosive bursts can make all the difference.

Tribble Fun

Workout structure

  • Warm-Up 3:40 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
  • 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