Anaerobic

Vo2 Kinetic

  • Cycling
  • 1h 30mTime
  • 119Stress
  • 0.89Intensity
  • 55Popularity

About this workout

This workout features a punishing main set of 3 sets of 5×60 seconds at 123.9% FTP, designed to build your raw sprinting power and lactate tolerance—perfect for closing gaps in a group ride or making race-winning kicks. It's an essential test for your VO2 max capacity, pushing your limits to develop that top-end punch when it matters most.

guarachero

Workout structure

  • Warm-Up 10 min @ 60% (60w)
  • 10 min @ 68% (68w)
  • Cooldown 1 min @ 124% (124w)
  • 4 min @ 62% (62w)
  • 30 sec @ 124% (124w)
  • 4 min @ 62% (62w)
  • 5X
    • 1 min @ 124% (124w)
    • Rest 1:30 min @ 62% (62w)
  • 5X
    • 1 min @ 62% (62w)
    • 1 min @ 124% (124w)
  • 2X
    • Rest 1 min @ 62% (62w)
  • 5X
    • 1 min @ 124% (124w)
    • Rest 45 sec @ 62% (62w)
  • 1 min @ 62% (62w)
  • 6X
    • 45 sec @ 124% (124w)
    • Rest 45 sec @ 62% (62w)
  • 1 min @ 62% (62w)
  • 7X
    • 30 sec @ 126% (126w)
    • Rest 30 sec @ 62% (62w)
  • 2 min @ 62% (62w)
  • 5 min @ 49% (49w)
  • 2:15 min @ 41% (41w)