VO2Max

Spin up #3

  • Cycling
  • 1hTime
  • 69Stress
  • 0.83Intensity
  • 30Popularity

About this workout

This workout features a solid main set of 4 x 4 minutes at 80% FTP, pushing your limits to develop your aerobic ceiling and prepare you for when the road kicks up. It's a great choice to build the capacity needed for intense efforts in races or tough group rides.

BigKev

Workout structure

  • 5 min @ 50% (50w)
  • 1:20 min @ 50% (50w)
  • 1:20 min @ 63% (63w)
  • 1:20 min @ 75% (75w)
  • 2 min @ 80% (80w)
  • 1 min @ 55% (55w)
  • 3X
    • 1 min @ 85% (85w)
    • 1 min @ 60% (60w)
  • 1 min @ 55% (55w)
  • 3 min @ 95% (95w)
  • 4X
    • 1 min @ 55% (55w)
    • 4 min @ 80% (80w)
    • 1 min @ 110% (110w)
    • 45 sec @ 115% (115w) 110 rpm
  • 1 min @ 55% (55w)
  • 1:30 min @ 65% (65w)
  • 1:30 min @ 95% (95w)
  • 2 min @ 105% (105w) 110 rpm
  • 5 min @ 50% (50w)