VO2: 3 x 5 x 2 110,1, 5

• Cycling
• 1h 30mTime
• 119Stress
• 0.89Intensity
• 75Popularity

About this workout

This workout features 3 sets of 5 × 2-minute intervals at 110% FTP, pushing your limits to build that crucial aerobic ceiling for when the road gets steep. Perfect for sharpening your performance in time trials or adding a savage edge to group rides, this session delivers serious gains for any cyclist looking to up their game.

Workout structure

• 5 min @ 50-80% (50-80w)
• 2X
  • 15 sec @ 120% (120w)
  • Rest 45 sec @ 50% (50w)
• 2X
  • 15 sec @ 130% (130w)
  • Rest 45 sec @ 50% (50w)
• 2X
  • 15 sec @ 140% (140w)
  • Rest 45 sec @ 50% (50w)
• 2X
  • 15 sec @ 150% (150w)
  • Rest 45 sec @ 50% (50w)
• 2 min @ 60% (60w)
• 5X
  • 2 min @ 110% (110w)
  • Rest 1 min @ 50% (50w)
• 5 min @ 70% (70w)
• 5X
  • 2 min @ 110% (110w)
  • Rest 1 min @ 50% (50w)
• 5 min @ 70% (70w)
• 5X
  • 2 min @ 110% (110w)
  • Rest 1 min @ 50% (50w)
• Free-ride 20 min @ 80% (80w)