SUF Cycling - Blender Long

• Cycling
• 1h 36mTime
• 119Stress
• 0.86Intensity
• 370Popularity

About this workout

This session features a classic VO2 max approach with two intense 4-minute efforts at 100% FTP, perfect for boosting your aerobic ceiling and replicating the effort needed for those race kicks and steep climbs. Use this workout as a staple in your training to enhance your performance in group rides and time trials.

Workout structure

• 5 min @ 50% (50w)
• 2 min @ 60% (60w)
• 2 min @ 76% (76w)
• 3 min @ 85% (85w)
• 1 min @ 91% (91w)
• 1 min @ 105% (105w)
• 1 min @ 50% (50w)
• 1 min @ 105% (105w)
• 5 min @ 91% (91w)
• 1 min @ 100% (100w)
• 3 min @ 91% (91w)
• 2 min @ 50% (50w)
• 2 min @ 120% (120w)
• 2 min @ 50% (50w)
• 1 min @ 91% (91w)
• 1 min @ 100% (100w)
• 2 min @ 91% (91w)
• 1 min @ 100% (100w)
• 1 min @ 91% (91w)
• 2 min @ 50% (50w)
• 1 min @ 105% (105w)
• 1 min @ 113% (113w)
• 2 min @ 105% (105w)
• 2 min @ 50% (50w)
• 2 min @ 91% (91w)
• 3 min @ 91% (91w)
• 4 min @ 50% (50w)
• 1 min @ 120% (120w)
• 2 min @ 50% (50w)
• 4X
  • 1 min @ 120% (120w)
  • 1 min @ 50% (50w)
• 1 min @ 120% (120w)
• 2 min @ 50% (50w)
• 1 min @ 50% (50w)
• 4 min @ 50% (50w)
• 2X
  • 4 min @ 100% (100w)
  • 1 min @ 50% (50w)
• 4 min @ 100% (100w)
• 7 min @ 50% (50w)
• 2:28 min @ 50% (50w)