VO2Max

SMART - Shut Up and Ride - Xert

  • Cycling
  • 2h 18mTime
  • 145Stress
  • 0.79Intensity
  • 91Popularity

About this workout

The SMART - Shut Up and Ride workout features a demanding main set of 3 × 2 min efforts at 113% FTP, making it a potent choice for boosting your aerobic ceiling during those tough group rides or time trials. Perfect for a mid-week session, this workout combines intensity with recovery to ensure you're ready for what lies ahead.

Nana40

Workout structure

  • 5X
    • 1:15 min @ 35% (35w)
    • 45 sec @ 45% (45w)
  • 30 sec @ 130% (130w)
  • 30 sec @ 128% (128w)
  • 2:22 min @ 68% (68w)
  • 2 min @ 116% (116w)
  • 5:11 min @ 61% (61w)
  • 2X
    • 5:10 min @ 68% (68w)
    • 2 min @ 116% (116w)
    • 5:10 min @ 61% (61w)
  • 5:10 min @ 68% (68w)
  • 2X
    • 3 min @ 107% (107w)
    • 4:12 min @ 63% (63w)
    • 4:12 min @ 68% (68w)
  • 3 min @ 107% (107w)
  • 4:13 min @ 63% (63w)
  • 4:12 min @ 68% (68w)
  • 3 min @ 107% (107w)
  • 4:12 min @ 63% (63w)
  • 4:12 min @ 68% (68w)
  • 3X
    • 2 min @ 113% (113w)
    • 4:28 min @ 63% (63w)
    • 4:27 min @ 68% (68w)
  • 10 min @ 30% (30w)