VO2 harder + LIPO easier

• Cycling
• 2h 0mTime
• 128Stress
• 0.80Intensity
• 35Popularity

About this workout

This workout features two sets of intense 90-second efforts at 110% FTP, designed to elevate your VO2 max and push your aerobic ceiling, perfect for race-day readiness or tough group rides. It's an essential test for those looking to build the capacity needed when the road kicks up and the pace gets savage.

Workout structure

• 10 min @ 50-80% (50-80w)
• 3X
  • 30 sec @ 100% (100w)
  • 30 sec @ 55% (55w)
• 3X
  • 20 sec @ 110% (110w)
  • 40 sec @ 55% (55w)
• 2 min @ 55% (55w)
• 8X
  • 1:30 min @ 110% (110w)
  • 1 min @ 55% (55w)
• 3 min @ 55% (55w)
• 8X
  • 1:30 min @ 110% (110w)
  • 1 min @ 55% (55w)
• 3 min @ 55% (55w)
• 5 min @ 60% (60w) 70 rpm
• 5 min @ 65% (65w) 80 rpm
• 5 min @ 70% (70w) 90 rpm
• 1 min @ 55% (55w)
• 5 min @ 70% (70w) 90 rpm
• 5 min @ 70% (70w) 80 rpm
• 5 min @ 70% (70w) 70 rpm
• 1 min @ 55% (55w)
• 5 min @ 70% (70w) 90 rpm
• 5 min @ 65% (65w) 80 rpm
• 5 min @ 60% (60w) 70 rpm
• 9 min @ 60-45% (60-45w)