VO2-120%-3.5x90s-60-85

• Cycling
• 1h 1mTime
• 86Stress
• 0.92Intensity
• 15Popularity

About this workout

This workout features 3 sets of 5 x 90 seconds at 120% FTP, designed to push your aerobic ceiling and boost your top-end power for those critical moments in races or group rides. Perfect for building the capacity you need when the road gets steep or you’re closing gaps during breakaways.

Workout structure

• Active 3 min @ 50% (50w)
• Active 3 min @ 70% (70w)
• Active 30 sec @ 110% (110w)
• Active 1 min @ 40% (40w)
• Active 30 sec @ 120% (120w)
• Active 4:30 min @ 40% (40w)
• 5X
  • Active 1:30 min @ 120% (120w)
  • Rest 1 min @ 40% (40w)
• Active 5 min @ 40% (40w)
• 5X
  • Active 1:30 min @ 120% (120w)
  • Rest 1 min @ 40% (40w)
• Active 5 min @ 40% (40w)
• 5X
  • Active 1:30 min @ 120% (120w)
  • Rest 1 min @ 40% (40w)
• Cooldown 1 min @ 40-30% (40-30w)