Anaerobic

VO2 Max 1 - Intervals 120-130-140% FTP

  • Cycling
  • 1h 24mTime
  • 124Stress
  • 0.94Intensity
  • 15Popularity

About this workout

This workout features 2 sets of 3-minute intervals at 120% FTP, pushing your anaerobic limits and building the kick to close gaps and improve your raw sprinting power. Perfect for sharpening your race-day performance or boosting your effort in a hard group ride, it’s a classic 4x4 VO2 max session that will pay dividends when the road gets steep.

mateumeu

Workout structure

  • 2 min @ 40% (40w)
  • 2 min @ 50% (50w)
  • 2 min @ 60% (60w)
  • 1 min @ 70% (70w)
  • 1 min @ 80% (80w)
  • 1 min @ 90% (90w)
  • 1 min @ 100% (100w)
  • 2 min @ 40% (40w)
  • 1 min @ 120% (120w)
  • 2 min @ 60% (60w)
  • 2X
    • 2:30 min @ 120% (120w)
    • Rest 4 min @ 50% (50w)
    • 2 min @ 130% (130w)
    • Rest 4 min @ 40% (40w)
  • 2 min @ 140% (140w)
  • Rest 4 min @ 40% (40w)
  • 2 min @ 130% (130w)
  • Rest 4 min @ 40% (40w)
  • 2:30 min @ 120% (120w)
  • Rest 4 min @ 50% (50w)
  • 2 min @ 130% (130w)
  • Rest 4 min @ 40% (40w)
  • 2 min @ 140% (140w)
  • 4 min @ 40% (40w)
  • 2 min @ 130% (130w)
  • 4 min @ 40% (40w)
  • 2:30 min @ 120% (120w)
  • 3 min @ 50% (50w)
  • 2 min @ 40% (40w)