Anaerobic

UnderOver 3x6 VO2 20min warmup

  • Cycling
  • 1h 20mTime
  • 81Stress
  • 0.78Intensity
  • 20Popularity

About this workout

This workout features a punishing main set of 3 sets of 3 × 60 sec efforts at 125% FTP, designed to build your anaerobic kick and raw sprinting power, perfect for closing gaps in a race or responding to attacks. Incorporate this session to test your VO2 max and enhance your lactate tolerance for those critical moments when the pace heats up.

zweistein

Workout structure

  • 20 min @ 50% (50w) 80-90 rpm
  • 1 min @ 55% (55w) 85-95 rpm
  • 1 min @ 60% (60w) 90-100 rpm
  • 1 min @ 75% (75w) 90-100 rpm
  • 1 min @ 80% (80w) 90-100 rpm
  • 1 min @ 85% (85w) 90-100 rpm
  • 1 min @ 95% (95w) 90-100 rpm
  • 1 min @ 100% (100w) 90-100 rpm
  • 2 min @ 45% (45w) 80-90 rpm
  • 2X
    • 15 sec @ 95% (95w) 120-130 rpm
    • 1 min @ 45% (45w) 80-90 rpm
  • 15 sec @ 95% (95w) 120-130 rpm
  • 3:15 min @ 45% (45w) 80-90 rpm
  • 3X
    • 1 min @ 75% (75w) 90 rpm
    • 1 min @ 125% (125w) 90 rpm
  • 5 min @ 55% (55w) 90 rpm
  • 3X
    • 1 min @ 75% (75w) 90 rpm
    • 1 min @ 125% (125w) 90 rpm
  • 5 min @ 55% (55w) 90 rpm
  • 3X
    • 1 min @ 75% (75w) 90 rpm
    • 1 min @ 125% (125w) 90 rpm
  • 17 min @ 45% (45w) 90 rpm