Sylvia 05/05/25

• Cycling
• 1h 2mTime
• 61Stress
• 0.77Intensity
• 16Popularity

About this workout

This VO2 max workout features two hard-hitting intervals at 103% FTP, perfect for pushing your aerobic ceiling and building capacity for those steep climbs or race kicks. Ideal for mid-week intensity, it keeps your legs sharp and ready for the weekend group ride.

Workout structure

• 2 min @ 45% (45w) 85 rpm
• 2 min @ 50% (50w) 90 rpm
• 2 min @ 55% (55w) 90 rpm
• 2 min @ 60% (60w) 90 rpm
• 2 min @ 65% (65w) 95 rpm
• 2 min @ 70% (70w) 70 rpm
• 2 min @ 75% (75w) 90 rpm
• 1 min @ 80% (80w) 65 rpm
• 1 min @ 85% (85w) 100 rpm
• 1 min @ 50% (50w) 95 rpm
• 1 min @ 90% (90w) 80 rpm
• 2 min @ 50% (50w) 90 rpm
• 2 min @ 95% (95w) 60 rpm
• 2 min @ 50% (50w) 85 rpm
• 2 min @ 98% (98w) 60 rpm
• 2 min @ 50% (50w) 85 rpm
• 2 min @ 100% (100w) 60 rpm
• 2X
  • 2 min @ 50% (50w) 85 rpm
  • 2 min @ 103% (103w) 65 rpm
• 2 min @ 50% (50w) 85 rpm
• 5X
  • 30 sec @ 120% (120w) 90 rpm
  • 45 sec @ 60% (60w) 85 rpm
• 2 min @ 60% (60w) 90 rpm
• 6 min @ 80% (80w) 95 rpm
• 2 min @ 70% (70w) 90 rpm
• 2 min @ 60% (60w) 85 rpm
• 2 min @ 50% (50w) 85 rpm
• 2 min @ 40% (40w) 80 rpm