SZRGWO 05.2

• Cycling
• 53mTime
• 75Stress
• 0.92Intensity
• 15Popularity

About this workout

This VO2 Max workout features a gnarly main set of 7 intervals at 110% FTP, designed to push your aerobic ceiling and build the power you need for those decisive race kicks. Perfect for sharpening your performance in time trials or when the road steepens, it’s a classic boost for any serious cyclist’s training plan.

Workout structure

• Warm-Up 5 min @ 25-75% (25-75w)
• Active 7:30 min @ 95% (95w) 55 rpm
• Active 1 min @ 85% (85w)
• Active 3 min @ 110% (110w)
• Active 1 min @ 95% (95w)
• Active 1 min @ 120% (120w)
• Active 1 min @ 55% (55w)
• 7X
  • Active 1:10 min @ 110% (110w) 100 rpm
  • Rest 20 sec @ 25% (25w)
• Active 2 min @ 55% (55w)
• 5X
  • Active 40 sec @ 120% (120w) 90 rpm
  • Rest 20 sec @ 25% (25w)
• Active 3 min @ 55% (55w)
• 7X
  • Active 40 sec @ 120% (120w)
  • Rest 20 sec @ 25% (25w)
• Active 3 min @ 95% (95w)
• Cooldown 3 min @ 75-25% (75-25w)