VO2Max

Spencer TR

  • Cycling
  • 1hTime
  • 79Stress
  • 0.89Intensity
  • 55Popularity

About this workout

The Spencer TR workout features four hard efforts of 3 minutes at 120% FTP, pushing your VO2 max to new heights and preparing you for those steep climbs or breakaway efforts. This is a great session to build your aerobic ceiling and ensure you have the capacity to surge when it counts most.

Ashleysaturdays

Workout structure

  • 3 min @ 50% (50w)
  • 4 min @ 65% (65w)
  • 1 min @ 110% (110w)
  • 1 min @ 50% (50w)
  • 1 min @ 115% (115w)
  • 1 min @ 50% (50w)
  • 1 min @ 120% (120w)
  • 5 min @ 50% (50w)
  • 4X
    • 3 min @ 120% (120w)
    • 3 min @ 50% (50w)
  • 3 min @ 120% (120w)
  • 16 min @ 60-40% (60-40w)