SST/VO2: Kirizuma Intervals + Late VO2
- Cycling
- 1h 36mTime
- 118Stress
- 0.86Intensity
- 30Popularity
About this workout
With Kirizuma intervals, you're pushing your limits at 110% FTP for a solid kick in your performance, followed by short recoveries to keep you sharp. This workout is perfect for boosting your threshold power, making it a great fit for those demanding group rides or time trials where every second counts.
Workout structure
- 5 min @ 50% (50w)
- 5 min @ 65% (65w)
- 1 min @ 75% (75w)
- 1 min @ 80% (80w)
- 30 sec @ 55% (55w)
- 1 min @ 85% (85w)
- 1 min @ 90% (90w)
- 30 sec @ 55% (55w)
- 1 min @ 95% (95w)
- 1 min @ 100% (100w)
- 3 min @ 55% (55w)
- 4 min @ 93% (93w)
- 2 min @ 98% (98w)
- 1 min @ 103% (103w)
- 30 sec @ 110% (110w)
- 1 min @ 103% (103w)
- 2 min @ 98% (98w)
- 4 min @ 93% (93w)
- 4 min @ 55% (55w)
- 3 min @ 55% (55w)
- 4 min @ 93% (93w)
- 2 min @ 98% (98w)
- 1 min @ 103% (103w)
- 30 sec @ 110% (110w)
- 1 min @ 103% (103w)
- 2 min @ 98% (98w)
- 4 min @ 93% (93w)
- 4 min @ 55% (55w)
- 3 min @ 55% (55w)
- 4 min @ 93% (93w)
- 2 min @ 98% (98w)
- 1 min @ 103% (103w)
- 30 sec @ 110% (110w)
- 1 min @ 103% (103w)
- 2 min @ 98% (98w)
- 4 min @ 93% (93w)
- 4 min @ 55% (55w)
- 5X
- 1 min @ 110% (110w)
- Rest 1 min @ 55% (55w)
- 4:30 min @ 45% (45w)