S-1 (4O-10O) D2 - Umbral 75min 3x12

• Cycling
• 1h 15mTime
• 90Stress
• 0.85Intensity
• 65Popularity

About this workout

This VO2 max workout features a demanding main set of 3 sets of 4 × 2-minute intervals at 90% FTP, ideal for pushing your aerobic ceiling and preparing for climbs or race kicks. It's a solid choice for mid-week training that builds the endurance and power needed for those critical moments in your next group ride or time trial.

Workout structure

• 3 min @ 50% (50w)
• 3 min @ 67% (67w)
• 3 min @ 85% (85w)
• 8 min @ 65% (65w)
• 4X
  • 2 min @ 90% (90w)
  • Rest 1 min @ 110% (110w)
• 5 min @ 40% (40w)
• 4X
  • 2 min @ 90% (90w)
  • Rest 1 min @ 110% (110w)
• 5 min @ 40% (40w)
• 4X
  • 2 min @ 90% (90w)
  • Rest 1 min @ 110% (110w)
• 8 min @ 65% (65w)
• 4 min @ 65-50% (65-50w)