TR_Spidean; VO2 Max 5.0

• Cycling
• 1h 14mTime
• 85Stress
• 0.83Intensity
• 106Popularity

About this workout

This workout features 5 sets of 3-minute efforts at 106% FTP, designed to push your aerobic ceiling and prepare you for those tough climbs or race kicks when the pace heats up. Perfect for boosting your VO2 max, it’s a great addition to any structured training plan alongside classic protocols like the Norwegian 4x4 or 2x7.5.

Workout structure

• 6 min @ 50% (50w)
• 6 min @ 72% (72w)
• 3 min @ 96% (96w)
• 5X
  • 4:50 min @ 40% (40w)
  • 2:30 min @ 106% (106w)
  • 1 min @ 40% (40w)
  • 2:30 min @ 106% (106w)
• 2:30 min @ 40% (40w)
• 2:30 min @ 35% (35w)