VO2Max

Significantly Over/Under 3x12 @ 110%-90%

  • Cycling
  • 1hTime
  • 79Stress
  • 0.89Intensity
  • 27Popularity

About this workout

This over/under workout features 3 sets of 4 × 2 min efforts at 90% FTP, designed to push your VO2 max and improve your capacity for those hard race kicks or climbing efforts. It's a great way to build the top end of your aerobic engine while simulating the demands of intense group rides or competitive scenarios.

Javabra

Workout structure

  • 1 min @ 50% (50w)
  • 1 min @ 60% (60w)
  • 1 min @ 70% (70w)
  • 1 min @ 80% (80w)
  • 1 min @ 90% (90w)
  • 1 min @ 100% (100w)
  • 1 min @ 40% (40w)
  • 30 sec @ 120% (120w)
  • 2:30 min @ 60% (60w)
  • 4X
    • 1 min @ 110% (110w)
    • 2 min @ 90% (90w)
  • Rest 5 min @ 55% (55w)
  • 4X
    • 1 min @ 110% (110w)
    • Rest 2 min @ 90% (90w)
  • 5 min @ 55% (55w)
  • 4X
    • 1 min @ 110% (110w)
    • 2 min @ 90% (90w)
  • 4 min @ 50% (50w)