HIIT 3 x 120-125 up-down
- Cycling
- 1h 0mTime
- 68Stress
- 0.81Intensity
- 568Popularity
About this workout
This workout features a classic VO2 max set of 3 x 9 intervals at a punishing 120% FTP, designed to push your aerobic ceiling and prepare you for those explosive moments in races or group rides. Perfect for developing the raw power needed when the road kicks up or when sprinting to close gaps, it’s a must-do session for those looking to maximize their performance.
Workout structure
- 10 min @ 50-75% (50-75w)
- 1 min @ 100% (100w)
- 4 min @ 75-50% (75-50w)
- 9X
- 10 sec @ 115-120% (115-120w) 85-120 rpm
- 10 sec @ 120% (120w) 85-120 rpm
- 10 sec @ 120-115% (120-115w) 85-120 rpm
- 30 sec @ 40% (40w)
- 10 sec @ 120-125% (120-125w) 85-120 rpm
- 10 sec @ 125% (125w) 85-120 rpm
- 10 sec @ 125-120% (125-120w) 85-120 rpm
- 30 sec @ 40% (40w)
- 2 min @ 40% (40w)
- 9X
- 10 sec @ 115-120% (115-120w) 85-120 rpm
- 10 sec @ 120% (120w) 85-120 rpm
- 10 sec @ 120-115% (120-115w) 85-120 rpm
- 30 sec @ 40% (40w)
- 10 sec @ 125-130% (125-130w) 85-120 rpm
- 10 sec @ 130% (130w) 85-120 rpm
- 10 sec @ 130-125% (130-125w) 85-120 rpm
- 30 sec @ 40% (40w)
- 2 min @ 40% (40w)
- 9X
- 10 sec @ 115-120% (115-120w) 85-120 rpm
- 10 sec @ 120% (120w) 85-120 rpm
- 10 sec @ 120-115% (120-115w) 85-120 rpm
- 30 sec @ 40% (40w)
- 10 sec @ 130-135% (130-135w) 85-120 rpm
- 10 sec @ 135% (135w) 85-120 rpm
- 10 sec @ 135-130% (135-130w) 85-120 rpm
- 20 sec @ 40% (40w)
- 12 min @ 60-50% (60-50w)