Shining Rock

• Cycling
• 1hTime
• 66Stress
• 0.81Intensity
• 70Popularity

About this workout

Shining Rock delivers a punishing VO2 max workout with bursts of 30-second efforts at 120% FTP, perfect for developing your aerobic ceiling and kick for those race-winning moments. Ideal for tackling tough climbs or pushing hard in a group ride, this session will sharpen your capacity exactly when the road gets steep.

Workout structure

• 6 min @ 50% (50w)
• 6:30 min @ 72% (72w)
• 2X
  • 30 sec @ 120% (120w)
  • 30 sec @ 60% (60w)
• 30 sec @ 120% (120w)
• 5 min @ 40% (40w)
• 8X
  • 30 sec @ 120% (120w)
  • 30 sec @ 60% (60w)
• 30 sec @ 120% (120w)
• 5 min @ 40% (40w)
• 8X
  • 30 sec @ 120% (120w)
  • 30 sec @ 60% (60w)
• 30 sec @ 120% (120w)
• 5 min @ 40% (40w)
• 8X
  • 30 sec @ 120% (120w)
  • 30 sec @ 60% (60w)
• 30 sec @ 120% (120w)
• 4:30 min @ 40-30% (40-30w)