VO2-1: 2x3x4(3)(10) - 90 min (1.5h)

• Cycling
• 1h 30mTime
• 108Stress
• 0.85Intensity
• 65Popularity

About this workout

This workout features two sets of 3 intervals of 4 minutes at 104.9% FTP, pushing your aerobic ceiling and building the power needed for those decisive moments in a race or a steep climb. It's a solid choice for improving your VO2 max and ramping up your fitness for demanding group rides or time trials.

Workout structure

• Warmup 15 min @ 60-85% (60-85w) 90-100 rpm
• 3X
  • VO2 Interval 4 min @ 105-120% (105-120w) 95-105 rpm
  • Rest 3 min @ 30% (30w)
• Rest 7 min @ 30% (30w) 90-100 rpm
• 3X
  • VO2 Interval 4 min @ 105-120% (105-120w) 95-105 rpm
  • Rest 3 min @ 30% (30w)
• Endurance 21 min @ 60-80% (60-80w) 90-105 rpm
• Cool Down 5 min @ 46-30% (46-30w) 80-100 rpm