Step By Step Prog 1

• Cycling
• 43mTime
• 63Stress
• 0.94Intensity
• 161Popularity

About this workout

This workout features a classic VO2 max main set of 4 intervals at 113% FTP, designed to push your aerobic ceiling and improve your capacity for those tough climbs or race kicks. Perfect for adding intensity to your training week, it's a solid choice for building the endurance needed in group rides or competitive efforts.

Workout structure

• Warm-Up 5 min @ 35-55% (35-55w)
• Active 30 sec @ 95% (95w) 95 rpm
• Active 30 sec @ 45% (45w) 85 rpm
• Active 30 sec @ 105% (105w) 105 rpm
• Active 30 sec @ 45% (45w) 85 rpm
• Active 30 sec @ 117% (117w) 115 rpm
• Active 30 sec @ 45% (45w)
• Active 2 min @ 48% (48w)
• Active 1:30 min @ 110% (110w) 95 rpm
• Active 30 sec @ 50% (50w) 85 rpm
• Active 1:30 min @ 113% (113w) 95 rpm
• Active 30 sec @ 50% (50w) 85 rpm
• Active 1:30 min @ 115% (115w) 95 rpm
• Active 30 sec @ 50% (50w) 85 rpm
• Active 1:30 min @ 118% (118w) 95 rpm
• Active 30 sec @ 50% (50w) 85 rpm
• Active 1:30 min @ 121% (121w) 95 rpm
• Active 30 sec @ 50% (50w) 85 rpm
• Active 1:30 min @ 125% (125w) 95 rpm
• Active 5 min @ 50% (50w) 85 rpm
• Active 1:30 min @ 110% (110w) 95 rpm
• Active 30 sec @ 50% (50w) 85 rpm
• Active 1:30 min @ 113% (113w) 95 rpm
• Active 30 sec @ 50% (50w) 85 rpm
• Active 1:30 min @ 115% (115w) 95 rpm
• Active 30 sec @ 50% (50w) 85 rpm
• Active 1:30 min @ 118% (118w) 95 rpm
• Active 30 sec @ 50% (50w) 85 rpm
• Active 1:30 min @ 121% (121w) 95 rpm
• Active 30 sec @ 50% (50w) 85 rpm
• Active 1:30 min @ 125% (125w) 95 rpm
• Active 5 min @ 50% (50w)