vo2max

Ultimate 30 Minute Race Warm-up

  • Cycling
  • 30mTime
  • 31Stress
  • 0.79Intensity
  • 8,925Popularity

About this workout

This VO2 max workout primes your body with intense 90-second efforts at 110% FTP, perfect for getting the blood flowing before a race. Incorporate this classic warm-up into your pre-race routine to elevate your aerobic ceiling and ensure you’re ready to tackle those early race surges with confidence.

IndoorSpecialist

Workout structure

  • 2:30 min @ 50% (50w)
  • 3 min @ 60% (60w)
  • 1:30 min @ 75% (75w)
  • 1 min @ 80% (80w)
  • 1 min @ 90% (90w)
  • 2 min @ 40% (40w)
  • 1:30 min @ 80% (80w)
  • 1 min @ 40% (40w)
  • 1:30 min @ 90% (90w)
  • 1 min @ 40% (40w)
  • 1:30 min @ 100% (100w)
  • 1 min @ 40% (40w)
  • 1:30 min @ 105% (105w)
  • 2X
    • 1 min @ 40% (40w)
    • 1:30 min @ 110% (110w)
  • 5 min @ 40% (40w)