VO2Max

Spike + Clear #3

  • Cycling
  • 1h 10mTime
  • 69Stress
  • 0.77Intensity
  • 15Popularity

About this workout

This workout features a solid main set of 2 x 5 minutes at 80% FTP, designed to push your aerobic ceiling and prepare you for those steep climbs or intense race kicks. Perfect for mid-week intensity, it packs a punch without overdoing it, making it a great addition to your training arsenal alongside classic sets like 3 x 30 or 5 x 8/3.

SBarrett AG2R

Workout structure

  • 5 min @ 50% (50w)
  • 1:15 min @ 50% (50w)
  • 1:15 min @ 59% (59w)
  • 1:15 min @ 66% (66w)
  • 1:15 min @ 75% (75w)
  • 2X
    • 1:30 min @ 120% (120w)
    • 1 min @ 50% (50w)
    • 4:30 min @ 80% (80w)
    • 3 min @ 50% (50w)
  • 1:30 min @ 120% (120w)
  • 1 min @ 50% (50w)
  • 4:30 min @ 80% (80w)
  • 5 min @ 50% (50w)
  • 5X
    • 1:30 min @ 90% (90w)
    • 2:30 min @ 72% (72w)
  • 8 min @ 50% (50w)