TC45 W1-3 Gilbert -1
- Cycling
- 45mTime
- 63Stress
- 0.92Intensity
- 316Popularity
About this workout
This workout features a brutal main set of 3 x 60 seconds at 103% FTP, designed to push your limits and boost your VO2 max capacity, perfect for when the road gets steep or during hard group ride efforts. Use this session to build the top-end punch needed for racing and those relentless race kicks.
Workout structure
- 1:30 min @ 50% (50w)
- 1:30 min @ 70% (70w)
- 2 min @ 90% (90w)
- 3 min @ 45% (45w)
- 15 sec @ 45-95% (45-95w)
- 4:45 min @ 95% (95w)
- 1 min @ 99% (99w)
- 1 min @ 103% (103w)
- 1 min @ 107% (107w)
- 1 min @ 111% (111w)
- 1 min @ 115% (115w)
- 3 min @ 45% (45w)
- 15 sec @ 45-90% (45-90w)
- 4:45 min @ 90% (90w)
- 1 min @ 95% (95w)
- 1 min @ 100% (100w)
- 1 min @ 105% (105w)
- 1 min @ 110% (110w)
- 1 min @ 115% (115w)
- 3 min @ 45% (45w)
- 15 sec @ 45-95% (45-95w)
- 4:45 min @ 95% (95w)
- 30 sec @ 97% (97w)
- 30 sec @ 99% (99w)
- 30 sec @ 101% (101w)
- 30 sec @ 103% (103w)
- 30 sec @ 105% (105w)
- 30 sec @ 107% (107w)
- 30 sec @ 109% (109w)
- 30 sec @ 111% (111w)
- 30 sec @ 113% (113w)
- 30 sec @ 115% (115w)
- 1 min @ 45-30% (45-30w)