VO2Max

SF - A Very Dark Place

  • Cycling
  • 49mTime
  • 72Stress
  • 0.93Intensity
  • 301Popularity

About this workout

Get ready to push your limits with intense 15-second efforts at 109.9% FTP, designed to elevate your aerobic ceiling and prepare you for tough climbs or explosive race finishes. This workout is perfect for building the capacity you need when the road gets steep or when those crucial race kicks come into play.

foldingbikebass

Workout structure

  • Recovery 40 sec @ 50% (50w) 90 rpm
  • Recovery 2:13 min @ 55% (55w) 90 rpm
  • Recovery 1:9 min @ 60% (60w) 90 rpm
  • FTP 1:58 min @ 70% (70w) 90 rpm
  • FTP 2 min @ 75% (75w) 100 rpm
  • FTP 1:25 min @ 80% (80w) 100 rpm
  • MAP 33 sec @ 122% (122w) 110 rpm
  • Recovery 1:32 min @ 50% (50w) 90 rpm
  • FTP 1 min @ 70% (70w) 90 rpm
  • FTP 30 sec @ 80% (80w) 100 rpm
  • AC 10 sec @ 132% (132w) 110 rpm
  • Recovery 1 min @ 50% (50w) 90 rpm
  • MAP 4:1 min @ 112% (112w) 100 rpm
  • Recovery 3:1 min @ 50% (50w) 90 rpm
  • MAP 37 sec @ 110% (110w) 100 rpm
  • MAP 35 sec @ 114% (114w) 80 rpm
  • MAP 33 sec @ 110% (110w) 90 rpm
  • MAP 30 sec @ 110% (110w) 110 rpm
  • MAP 17 sec @ 114% (114w) 80 rpm
  • MAP 47 sec @ 116% (116w) 70 rpm
  • MAP 40 sec @ 119% (119w) 60 rpm
  • Recovery 3:2 min @ 50% (50w) 90 rpm
  • MAP 19 sec @ 121% (121w) 80 rpm
  • MAP 1:45 min @ 111% (111w) 80 rpm
  • MAP 20 sec @ 118% (118w) 100 rpm
  • MAP 42 sec @ 112% (112w) 90 rpm
  • MAP 41 sec @ 116% (116w) 80 rpm
  • AC 15 sec @ 139% (139w) 110 rpm
  • Recovery 3:1 min @ 45% (45w) 90 rpm
  • MAP 23 sec @ 110% (110w) 90 rpm
  • MAP 20 sec @ 119% (119w) 100 rpm
  • MAP 15 sec @ 110% (110w) 90 rpm
  • MAP 18 sec @ 114% (114w) 95 rpm
  • MAP 11 sec @ 110% (110w) 90 rpm
  • MAP 22 sec @ 116% (116w) 100 rpm
  • MAP 13 sec @ 110% (110w) 90 rpm
  • MAP 27 sec @ 116% (116w) 100 rpm
  • MAP 13 sec @ 110% (110w) 90 rpm
  • MAP 15 sec @ 121% (121w) 100 rpm
  • FTP 15 sec @ 95% (95w) 90 rpm
  • MAP 54 sec @ 122% (122w) 100 rpm
  • Recovery 3 min @ 45% (45w) 90 rpm
  • MAP 16 sec @ 110% (110w) 70 rpm
  • MAP 11 sec @ 114% (114w) 80 rpm
  • MAP 6 sec @ 110% (110w) 70 rpm
  • MAP 7 sec @ 114% (114w) 80 rpm
  • MAP 18 sec @ 110% (110w) 70 rpm
  • MAP 7 sec @ 114% (114w) 80 rpm
  • MAP 11 sec @ 110% (110w) 70 rpm
  • MAP 6 sec @ 114% (114w) 80 rpm
  • MAP 14 sec @ 110% (110w) 70 rpm
  • MAP 8 sec @ 114% (114w) 80 rpm
  • MAP 18 sec @ 110% (110w) 70 rpm
  • MAP 19 sec @ 114% (114w) 80 rpm
  • MAP 12 sec @ 110% (110w) 70 rpm
  • MAP 8 sec @ 114% (114w) 80 rpm
  • MAP 3 sec @ 110% (110w) 70 rpm
  • MAP 10 sec @ 114% (114w) 80 rpm
  • MAP 43 sec @ 110% (110w) 70 rpm
  • MAP 3 sec @ 114% (114w) 80 rpm
  • MAP 9 sec @ 110% (110w) 70 rpm
  • AC 11 sec @ 146% (146w) 110 rpm
  • Recovery 2:50 min @ 55% (55w) 90 rpm