VO2Max

SF - Hell hath no fury

  • Cycling
  • 1h 4mTime
  • 91Stress
  • 0.92Intensity
  • 361Popularity

About this workout

This savage VO2 max workout packs a punch with nine hard-hitting intervals of 30 seconds at near max effort, pushing your aerobic ceiling to new heights. Perfect for developing the explosive power needed for race kicks and climbing sprints, it’s an essential session for any cyclist looking to boost their performance.

foldingbikebass

Workout structure

  • Recovery 2:41 min @ 50% (50w) 90 rpm
  • Recovery 1:30 min @ 55% (55w) 90 rpm
  • FTP 1:15 min @ 75% (75w) 90 rpm
  • FTP 21 sec @ 95% (95w) 70 rpm
  • FTP 38 sec @ 80% (80w) 100 rpm
  • FTP 29 sec @ 95% (95w) 70 rpm
  • FTP 1:8 min @ 80% (80w) 100 rpm
  • FTP 1:7 min @ 90% (90w) 100 rpm
  • Recovery 1 min @ 50% (50w) 90 rpm
  • FTP 1:17 min @ 90% (90w) 100 rpm
  • MAP 16 sec @ 117% (117w) 100 rpm
  • FTP 29 sec @ 95% (95w) 100 rpm
  • FTP 13 sec @ 90% (90w) 100 rpm
  • MAP 18 sec @ 117% (117w) 100 rpm
  • FTP 28 sec @ 95% (95w) 100 rpm
  • FTP 51 sec @ 90% (90w) 100 rpm
  • MAP 17 sec @ 117% (117w) 100 rpm
  • FTP 4:8 min @ 90% (90w) 100 rpm
  • FTP 2:41 min @ 95% (95w) 80 rpm
  • FTP 1:53 min @ 90% (90w) 100 rpm
  • FTP 31 sec @ 95% (95w) 80 rpm
  • MAP 18 sec @ 111% (111w) 80 rpm
  • FTP 40 sec @ 90% (90w) 90 rpm
  • FTP 1:1 min @ 95% (95w) 80 rpm
  • MAP 30 sec @ 111% (111w) 80 rpm
  • MAP 1:31 min @ 114% (114w) 70 rpm
  • FTP 37 sec @ 90% (90w) 100 rpm
  • MAP 11 sec @ 116% (116w) 100 rpm
  • FTP 9 sec @ 95% (95w) 100 rpm
  • MAP 16 sec @ 116% (116w) 100 rpm
  • FTP 32 sec @ 95% (95w) 100 rpm
  • MAP 18 sec @ 111% (111w) 100 rpm
  • FTP 13 sec @ 95% (95w) 100 rpm
  • AC 26 sec @ 124% (124w) 110 rpm
  • Recovery 5:2 min @ 50% (50w) 90 rpm
  • FTP 29 sec @ 90% (90w) 90 rpm
  • FTP 33 sec @ 102% (102w) 90 rpm
  • FTP 37 sec @ 97% (97w) 90 rpm
  • FTP 13 sec @ 102% (102w) 90 rpm
  • FTP 31 sec @ 97% (97w) 90 rpm
  • FTP 12 sec @ 102% (102w) 90 rpm
  • FTP 29 sec @ 97% (97w) 90 rpm
  • FTP 13 sec @ 102% (102w) 90 rpm
  • FTP 22 sec @ 97% (97w) 90 rpm
  • FTP 9 sec @ 90% (90w) 90 rpm
  • MAP 31 sec @ 110% (110w) 100 rpm
  • FTP 38 sec @ 97% (97w) 90 rpm
  • FTP 12 sec @ 90% (90w) 110 rpm
  • FTP 40 sec @ 95% (95w) 90 rpm
  • MAP 13 sec @ 110% (110w) 80 rpm
  • FTP 1:39 min @ 90% (90w) 90 rpm
  • MAP 16 sec @ 115% (115w) 90 rpm
  • MAP 30 sec @ 110% (110w) 70 rpm
  • MAP 17 sec @ 114% (114w) 70 rpm
  • FTP 2:17 min @ 100% (100w) 90 rpm
  • FTP 26 sec @ 90% (90w) 90 rpm
  • FTP 24 sec @ 100% (100w) 90 rpm
  • FTP 31 sec @ 90% (90w) 110 rpm
  • FTP 9 sec @ 100% (100w) 100 rpm
  • FTP 59 sec @ 90% (90w) 90 rpm
  • FTP 1:48 min @ 100% (100w) 70 rpm
  • MAP 12 sec @ 117% (117w) 100 rpm
  • FTP 36 sec @ 95% (95w) 90 rpm
  • MAP 25 sec @ 111% (111w) 100 rpm
  • FTP 3:7 min @ 97% (97w) 90 rpm
  • AC 24 sec @ 124% (124w) 110 rpm
  • Recovery 3 min @ 50% (50w) 85 rpm
  • MAP 2:27 min @ 112% (112w) 100 rpm
  • MAP 36 sec @ 119% (119w) 100 rpm
  • Recovery 3:1 min @ 50% (50w) 90 rpm