Vo2 14 Kc Coaching

• Cycling
• 2h 3mTime
• 134Stress
• 0.81Intensity
• 691Popularity

About this workout

This VO2 max workout features 5 intervals of 3 minutes at 109.6% FTP, pushing you to raise the top of your aerobic engine while providing ample recovery between efforts. Perfect for honing your capacity when the road kicks up or preparing for those decisive moments in a race, this workout is essential for any cyclist looking to test their limits.

Workout structure

• 5 min @ 50-60% (50-60w)
• 5 min @ 60-70% (60-70w)
• 5 min @ 68% (68w)
• 5 min @ 72% (72w)
• 1 min @ 108% (108w)
• 2 min @ 56% (56w)
• 1 min @ 108% (108w)
• 5 min @ 56% (56w)
• 5 min @ 86% (86w)
• 5 min @ 56% (56w)
• 3 min @ 64% (64w)
• 1 min @ 80% (80w)
• 3 min @ 110% (110w)
• 3 min @ 56% (56w)
• 3 min @ 111% (111w)
• 3 min @ 56% (56w)
• 3 min @ 110% (110w)
• 3 min @ 56% (56w)
• 3 min @ 112% (112w)
• 3 min @ 56% (56w)
• 3 min @ 110% (110w)
• 3 min @ 56% (56w)
• 3 min @ 113% (113w)
• 3 min @ 56% (56w)
• 3 min @ 116% (116w)
• 3 min @ 56% (56w)
• 8 min @ 54% (54w)
• 8 min @ 60% (60w)
• 3 min @ 68% (68w)
• 15 min @ 77% (77w)
• 4:30 min @ 48% (48w)