VO2Max

ronnestad2

Cycling
1h 1mTime
82Stress
0.89Intensity
40Popularity

About this workout

This hard-hitting Rønnestad workout sharpens your VO2 max with intense 60-second efforts at 104% FTP, perfect for preparing to tackle steep climbs or explosive race scenarios. It's a challenging session that boosts your aerobic ceiling and enhances your capacity when the pace heats up.

teacherterzac

Workout structure

27 sec @ 25% (25w)
27 sec @ 32% (32w)
27 sec @ 36% (36w)
27 sec @ 41% (41w)
27 sec @ 45% (45w)
27 sec @ 50% (50w)
27 sec @ 55% (55w)
27 sec @ 59% (59w)
27 sec @ 64% (64w)
27 sec @ 68% (68w)
30 sec @ 75% (75w)
3X
- 1 min @ 104% (104w)
- Rest 1 min @ 65% (65w)
1 min @ 135% (135w)
Rest 30 sec @ 50% (50w)
3X
- 30 sec @ 120% (120w)
- Rest 15 sec @ 50% (50w)
3X
- 30 sec @ 118% (118w)
- Rest 15 sec @ 50% (50w)
3X
- 30 sec @ 115% (115w)
- Rest 15 sec @ 50% (50w)
2X
- 30 sec @ 112% (112w)
- Rest 15 sec @ 50% (50w)
2X
- 30 sec @ 110% (110w)
- Rest 15 sec @ 50% (50w)
4 min @ 60% (60w)
30 sec @ 75% (75w)
1 min @ 135% (135w)
Rest 30 sec @ 50% (50w)
3X
- 30 sec @ 120% (120w)
- Rest 15 sec @ 50% (50w)
3X
- 30 sec @ 118% (118w)
- Rest 15 sec @ 50% (50w)
3X
- 30 sec @ 115% (115w)
- Rest 15 sec @ 50% (50w)
2X
- 30 sec @ 112% (112w)
- Rest 15 sec @ 50% (50w)
2X
- 30 sec @ 110% (110w)
- Rest 15 sec @ 50% (50w)
4 min @ 60% (60w)
30 sec @ 75% (75w)
1 min @ 135% (135w)
Rest 30 sec @ 50% (50w)
3X
- 30 sec @ 120% (120w)
- Rest 15 sec @ 50% (50w)
3X
- 30 sec @ 118% (118w)
- Rest 15 sec @ 50% (50w)
3X
- 30 sec @ 115% (115w)
- Rest 15 sec @ 50% (50w)
2X
- 30 sec @ 112% (112w)
- Rest 15 sec @ 50% (50w)
2X
- 30 sec @ 110% (110w)
- Rest 15 sec @ 50% (50w)
28 sec @ 75% (75w)
28 sec @ 71% (71w)
28 sec @ 68% (68w)
28 sec @ 65% (65w)
28 sec @ 62% (62w)
28 sec @ 59% (59w)
28 sec @ 56% (56w)
28 sec @ 53% (53w)
28 sec @ 50% (50w)
28 sec @ 47% (47w)
28 sec @ 44% (44w)
28 sec @ 41% (41w)
28 sec @ 38% (38w)
28 sec @ 35% (35w)
28 sec @ 32% (32w)
28 sec @ 29% (29w)
32 sec @ 25% (25w)