Z5 11x3'30"@113% - 4'REST

• Cycling
• 1h 49mTime
• 144Stress
• 0.89Intensity
• 91Popularity

About this workout

This VO2 max workout features a hard main set of 11 intervals at 113% FTP, perfect for boosting your aerobic ceiling and preparing for those steep climbs or intense efforts in race scenarios. A great choice when looking to push your limits while still allowing for adequate recovery between sets.

Workout structure

• Warm-Up 2 min @ 50% (50w)
• 2 min @ 70% (70w)
• Cooldown 2 min @ 80% (80w)
• 1 min @ 100% (100w)
• 30 sec @ 120% (120w)
• 2:30 min @ 70% (70w)
• 3 min @ 50% (50w)
• 5X
  • 3:30 min @ 113% (113w)
  • Rest 4 min @ 50% (50w)
• 3:30 min @ 113% (113w)
• Rest 8 min @ 55% (55w)
• 5X
  • 3:30 min @ 113% (113w)
  • Rest 4 min @ 50% (50w)
• 10 min @ 55% (55w)