(Tempo) SS + bursts 3hr

• Cycling
• 3h 0mTime
• 249Stress
• 0.91Intensity
• 110Popularity

About this workout

This workout features a demanding main set of 6 sets of 9 x 2 min at 90% FTP, perfectly designed to boost your VO2 max while incorporating the 212 tempo for sustained efforts. It's a solid choice for enhancing your performance in group rides and races where you need to push the pace and recover quickly.

Workout structure

• 1 min @ 40% (40w)
• 1 min @ 50% (50w)
• 1 min @ 60% (60w)
• 1 min @ 70% (70w)
• 1 min @ 80% (80w)
• 1 min @ 90% (90w)
• 1 min @ 100% (100w)
• 3X
  • 1 min @ 40% (40w)
  • 30 sec @ 110% (110w)
• 3:30 min @ 60% (60w)
• 9X
  • 2 min @ 90% (90w)
  • 30 sec @ 110% (110w)
• 3 min @ 70% (70w)
• 9X
  • 2 min @ 90% (90w)
  • 30 sec @ 110% (110w)
• 3 min @ 70% (70w)
• 9X
  • 2 min @ 90% (90w)
  • 30 sec @ 110% (110w)
• 3 min @ 70% (70w)
• 9X
  • 2 min @ 90% (90w)
  • 30 sec @ 110% (110w)
• 3 min @ 70% (70w)
• 9X
  • 2 min @ 90% (90w)
  • 30 sec @ 110% (110w)
• 3 min @ 70% (70w)
• 9X
  • 2 min @ 90% (90w)
  • 30 sec @ 110% (110w)
• 2X
  • 2 min @ 95% (95w)
  • 1 min @ 120% (120w)
• 3 min @ 60% (60w)
• 3 min @ 50% (50w)
• 3 min @ 40% (40w)