VO2Max

trainerday SWEET SPOT: 2x20´/R:10´ (CRISS CROSS)

  • Cycling
  • 1h 19mTime
  • 102Stress
  • 0.88Intensity
  • 30Popularity

About this workout

This workout features a challenging main set of 2 sets of 4 × 3 min at 89% FTP, perfect for building your VO2 max and pushing your limits in preparation for those tough group rides or race scenarios. It’s a sweet spot training staple that balances intensity and recovery, helping you develop the capacity to maintain that top-end punch when the road kicks up.

Ivanpic

Workout structure

  • Warm-Up 10 min @ 50-70% (50-70w)
  • 3X
    • Active 1 min @ 103% (103w)
    • Rest 2 min @ 64% (64w)
  • Active 5 min @ 64% (64w)
  • 4X
    • Active 3 min @ 89% (89w)
    • Rest 2 min @ 110% (110w)
  • Active 10 min @ 64% (64w)
  • 4X
    • Active 3 min @ 89% (89w)
    • Rest 2 min @ 110% (110w)
  • Cooldown 5 min @ 74-54% (74-54w)