VM90/30 - 3x 10' Over-unders (90/108%)

• Cycling
• 1h 30mTime
• 96Stress
• 0.80Intensity
• 30Popularity

About this workout

This workout features a VO2 max-focused main set of over-unders with 3 minutes at 90% FTP followed by short recoveries, ideal for developing your aerobic ceiling and pushing your limits. Perfect for race days where you need to respond to surges or maintain pace during challenging climbs, this session will have you ready for those critical moments.

Workout structure

• 2 min @ 56% (56w)
• 2 min @ 60% (60w)
• 2 min @ 64% (64w)
• 2 min @ 68% (68w)
• 3X
  • 1 min @ 92% (92w)
  • Rest 1 min @ 56% (56w)
• 6 min @ 60% (60w)
• 2X
  • Rest 3 min @ 90% (90w)
  • Rest 2 min @ 108% (108w)
• 10 min @ 62% (62w)
• 2X
  • Rest 3 min @ 90% (90w)
  • Rest 2 min @ 108% (108w)
• 10 min @ 62% (62w)
• 2X
  • 3 min @ 90% (90w)
  • Rest 2 min @ 108% (108w)
• 10 min @ 62% (62w)
• 10 min @ 56% (56w)