RV Virtual Option: 90 over 30 seconds Rocket Man Workout

• Cycling
• 1h 2mTime
• 81Stress
• 0.88Intensity
• 25Popularity

About this workout

This Rocket Man workout features high-intensity VO2 max intervals with 90 seconds at 115% FTP, perfect for pushing your aerobic ceiling during group rides or tackling tough climbs. It's a staple for developing the capacity you need when the road kicks up and for those gnarly race moments when you need that extra punch.

Workout structure

• 2 min @ 48% (48w)
• 2 min @ 54% (54w)
• 2 min @ 58% (58w)
• 2 min @ 62% (62w)
• 2 min @ 68% (68w)
• 2X
  • 1:30 min @ 115% (115w)
  • 30 sec @ 35% (35w)
• 1:30 min @ 115% (115w)
• 5 min @ 55% (55w)
• 2X
  • 1:30 min @ 115% (115w)
  • 30 sec @ 35% (35w)
• 1:30 min @ 115% (115w)
• 5 min @ 55% (55w)
• 2X
  • 1:30 min @ 115% (115w)
  • 30 sec @ 35% (35w)
• 1:30 min @ 115% (115w)
• 5 min @ 55% (55w)
• 2X
  • 1:30 min @ 115% (115w)
  • 30 sec @ 35% (35w)
• 1:30 min @ 115% (115w)
• 5 min @ 55% (55w)
• 2X
  • 1:30 min @ 115% (115w)
  • 30 sec @ 35% (35w)
• 1:30 min @ 115% (115w)
• 5 min @ 55% (55w)