VO2Max

Sassafras +1

  • Cycling
  • 1h 45mTime
  • 138Stress
  • 0.89Intensity
  • 65Popularity

About this workout

Sassafras +1 features a classic VO2 max workout with 3 x 45 seconds at 85% FTP, pushing your aerobic ceiling and preparing you for those crucial moments when the road kicks up. Perfect for adding intensity to your training plan or as a building block for your grundlagenausdauer 1 sessions, this workout primes you for race kicks and sustained efforts.

SooMK

Workout structure

  • 12 min @ 50-72% (50-72w)
  • 3X
    • 45 sec @ 85% (85w)
    • 15 sec @ 120% (120w)
  • 4X
    • 15 sec @ 85% (85w)
    • 15 sec @ 120% (120w)
  • 1 min @ 40% (40w)
  • 2X
    • 15 sec @ 85% (85w)
    • 15 sec @ 120% (120w)
  • 30 sec @ 85% (85w)
  • 2X
    • 15 sec @ 85% (85w)
    • 15 sec @ 120% (120w)
  • 30 sec @ 85% (85w)
  • 2X
    • 15 sec @ 85% (85w)
    • 15 sec @ 120% (120w)
  • 1:15 min @ 40% (40w)
  • 3X
    • 15 sec @ 85% (85w)
    • 15 sec @ 120% (120w)
  • 30 sec @ 85% (85w)
  • 3X
    • 15 sec @ 85% (85w)
    • 15 sec @ 120% (120w)
  • 1:30 min @ 40% (40w)
  • 4X
    • 15 sec @ 85% (85w)
    • 15 sec @ 120% (120w)
  • 30 sec @ 85% (85w)
  • 4X
    • 15 sec @ 85% (85w)
    • 15 sec @ 120% (120w)
  • 1:45 min @ 40% (40w)
  • 3X
    • 15 sec @ 85% (85w)
    • 15 sec @ 120% (120w)
  • 30 sec @ 85% (85w)
  • 3X
    • 15 sec @ 85% (85w)
    • 15 sec @ 120% (120w)
  • 30 sec @ 85% (85w)
  • 3X
    • 15 sec @ 85% (85w)
    • 15 sec @ 120% (120w)
  • 2 min @ 40% (40w)
  • 3X
    • 15 sec @ 85% (85w)
    • 15 sec @ 120% (120w)
  • 30 sec @ 85% (85w)
  • 3X
    • 15 sec @ 85% (85w)
    • 15 sec @ 120% (120w)
  • 30 sec @ 85% (85w)
  • 3X
    • 15 sec @ 85% (85w)
    • 15 sec @ 120% (120w)
  • 30 sec @ 85% (85w)
  • 3X
    • 15 sec @ 85% (85w)
    • 15 sec @ 120% (120w)
  • 2:15 min @ 40% (40w)
  • 4X
    • 15 sec @ 85% (85w)
    • 15 sec @ 120% (120w)
  • 30 sec @ 85% (85w)
  • 2X
    • 15 sec @ 120% (120w)
    • 15 sec @ 85% (85w)
  • 15 sec @ 120% (120w)
  • 30 sec @ 85% (85w)
  • 2X
    • 15 sec @ 120% (120w)
    • 15 sec @ 85% (85w)
  • 15 sec @ 120% (120w)
  • 30 sec @ 85% (85w)
  • 3X
    • 15 sec @ 120% (120w)
    • 15 sec @ 85% (85w)
  • 15 sec @ 120% (120w)
  • 2:30 min @ 40% (40w)
  • 3X
    • 15 sec @ 85% (85w)
    • 15 sec @ 120% (120w)
  • 30 sec @ 85% (85w)
  • 3X
    • 15 sec @ 85% (85w)
    • 15 sec @ 120% (120w)
  • 30 sec @ 85% (85w)
  • 3X
    • 15 sec @ 85% (85w)
    • 15 sec @ 120% (120w)
  • 30 sec @ 85% (85w)
  • 3X
    • 15 sec @ 85% (85w)
    • 15 sec @ 120% (120w)
  • 2:15 min @ 40% (40w)
  • 3X
    • 15 sec @ 85% (85w)
    • 15 sec @ 120% (120w)
  • 30 sec @ 85% (85w)
  • 3X
    • 15 sec @ 85% (85w)
    • 15 sec @ 120% (120w)
  • 30 sec @ 85% (85w)
  • 3X
    • 15 sec @ 85% (85w)
    • 15 sec @ 120% (120w)
  • 2 min @ 40% (40w)
  • 4X
    • 15 sec @ 85% (85w)
    • 15 sec @ 120% (120w)
  • 30 sec @ 85% (85w)
  • 4X
    • 15 sec @ 85% (85w)
    • 15 sec @ 120% (120w)
  • 1:45 min @ 40% (40w)
  • 3X
    • 15 sec @ 85% (85w)
    • 15 sec @ 120% (120w)
  • 30 sec @ 85% (85w)
  • 3X
    • 15 sec @ 85% (85w)
    • 15 sec @ 120% (120w)
  • 1:30 min @ 40% (40w)
  • 2X
    • 15 sec @ 85% (85w)
    • 15 sec @ 120% (120w)
  • 30 sec @ 85% (85w)
  • 2X
    • 15 sec @ 85% (85w)
    • 15 sec @ 120% (120w)
  • 30 sec @ 85% (85w)
  • 2X
    • 15 sec @ 85% (85w)
    • 15 sec @ 120% (120w)
  • 1:15 min @ 40% (40w)
  • 4X
    • 15 sec @ 85% (85w)
    • 15 sec @ 120% (120w)
  • 7:15 min @ 40-30% (40-30w)