VO2Max

3s and 30s

  • Cycling
  • 54mTime
  • 85Stress
  • 0.97Intensity
  • 80Popularity

About this workout

This workout features a savage main set of 3-minute intervals at 110% FTP, perfect for pushing your aerobic ceiling and preparing for when the road kicks up. Incorporate it into your training to boost your performance for demanding group rides and intense time trials.

Nadu

Workout structure

  • Warm-Up 7 min @ 24-90% (24-90w)
  • 4X
    • Active 30 sec @ 130% (130w)
    • Rest 30 sec @ 75% (75w)
  • Active 1 min @ 80% (80w)
  • 3X
    • Active 3 min @ 110% (110w)
    • Rest 3 min @ 80% (80w)
  • 4X
    • Active 30 sec @ 140% (140w)
    • Rest 30 sec @ 75% (75w)
  • Active 1 min @ 80% (80w)
  • 2X
    • Active 2 min @ 120% (120w)
    • Rest 3 min @ 80% (80w)
  • Active 3 min @ 120% (120w)
  • Rest 3 min @ 80% (80w)
  • Cooldown 3 min @ 75-25% (75-25w)