tempo+vo2max*3

• Cycling
• 1h 5mTime
• 82Stress
• 0.87Intensity
• 174Popularity

About this workout

This workout combines tempo and VO2 max efforts with 14 intervals at 120% FTP for a high-intensity push that strengthens your aerobic ceiling and builds mid-week stamina. Perfect for those prepping for race kicks or looking to up their game in group rides, it's a solid way to crush those challenging 3 x 30 or 5 x 8/3 sessions.

Workout structure

• Warm-Up 5 min @ 50% (50w)
• 1 min @ 60% (60w)
• Cooldown 5 min @ 75% (75w)
• 3X
  • 1 min @ 120% (120w)
  • 1 min @ 60% (60w)
• 5 min @ 75% (75w)
• 3X
  • 1 min @ 120% (120w)
  • 1 min @ 60% (60w)
• 5 min @ 75% (75w)
• 3X
  • 1 min @ 120% (120w)
  • 1 min @ 60% (60w)
• 5 min @ 75% (75w)
• 3X
  • 1 min @ 120% (120w)
  • 1 min @ 60% (60w)
• 5 min @ 75% (75w)
• 2X
  • 1 min @ 120% (120w)
  • 1 min @ 60% (60w)
• 1 min @ 120% (120w)
• 5 min @ 60% (60w)