VO2 3x12

• Cycling
• 2h 0mTime
• 151Stress
• 0.87Intensity
• 135Popularity

About this workout

This gnarly 3x12 workout targets your anaerobic capacity with repeated bursts at 125% FTP, perfect for building the kick needed to close gaps in races or group rides. It's a punishing way to boost your raw sprinting power and lactate tolerance, setting you up for those critical moments when the pace spikes.

Workout structure

• 3 min @ 45% (45w)
• 2 min @ 55% (55w)
• 2 min @ 65% (65w)
• 2 min @ 75% (75w)
• 2 min @ 90% (90w)
• 2 min @ 100% (100w)
• 4 min @ 60% (60w)
• 1 min @ 55% (55w)
• 11X
  • 45 sec @ 125% (125w)
  • 45 sec @ 50% (50w)
• 45 sec @ 125% (125w)
• 1 min @ 55% (55w)
• 3 min @ 57% (57w)
• 1 min @ 60% (60w)
• 1 min @ 55% (55w)
• 11X
  • 45 sec @ 125% (125w)
  • 45 sec @ 50% (50w)
• 45 sec @ 125% (125w)
• 1 min @ 55% (55w)
• 3 min @ 57% (57w)
• 1 min @ 60% (60w)
• 1 min @ 55% (55w)
• 11X
  • 45 sec @ 125% (125w)
  • 45 sec @ 50% (50w)
• 45 sec @ 125% (125w)
• 1 min @ 55% (55w)
• 10 min @ 75% (75w)
• 4 min @ 55% (55w)
• 10 min @ 80% (80w)
• 10 min @ 60% (60w)
• 2 min @ 55% (55w)
• 1:15 min @ 50% (50w)