SHORTOFF +1

• Cycling
• 1hTime
• 84Stress
• 0.92Intensity
• 173Popularity

About this workout

SHORTOFF +1 features a demanding main set of 5 × 3 minutes at 120% FTP, perfect for pushing your aerobic ceiling and preparing for those steep climbs or intense race efforts. This VO2 max workout is ideal for time-crunched athletes looking to boost their performance in a group ride or critical moments of a race.

Workout structure

• Warm-Up 4 min @ 50% (50w)
• Active 4 min @ 65% (65w)
• Active 2 min @ 80% (80w)
• Active 45 sec @ 115% (115w)
• Active 45 sec @ 40% (40w)
• Active 1 min @ 115% (115w)
• Active 1 min @ 40% (40w)
• Active 1:30 min @ 115% (115w)
• 3X
  • Active 3 min @ 40% (40w)
  • Active 3 min @ 120% (120w)
• Active 6 min @ 40% (40w)
• 2X
  • Active 3 min @ 120% (120w)
  • Active 3 min @ 40% (40w)
• Active 3 min @ 120% (120w)
• Active 6 min @ 40-30% (40-30w)