Anaerobic

VO2 max 308-325w

  • Cycling
  • 1hTime
  • 69Stress
  • 0.83Intensity
  • 31Popularity

About this workout

This workout features a demanding main set of 2 x 3 minutes at 105% FTP, pushing your limits to build explosive kick and lactate tolerance. Ideal for sharpening your sprinting power for race day or closing gaps in a group ride, this session will get you ready for those gnarly efforts when the pace heats up.

Carlos Casado

Workout structure

  • Warm-Up 1 min @ 55% (55w)
  • 1 min @ 65% (65w)
  • Cooldown 1 min @ 75% (75w)
  • 1 min @ 85% (85w)
  • 1 min @ 90% (90w)
  • 1 min @ 95% (95w)
  • 30 sec @ 100% (100w)
  • 1 min @ 55% (55w)
  • 3X
    • 5 sec @ 200% (200w)
    • 30 sec @ 55% (55w)
  • 5 sec @ 200% (200w)
  • 40 sec @ 55% (55w)
  • 1 min @ 55% (55w)
  • 3 min @ 107% (107w)
  • 3 min @ 55% (55w)
  • 3 min @ 105% (105w)
  • 3 min @ 55% (55w)
  • 3 min @ 110% (110w)
  • 2X
    • 3 min @ 55% (55w)
    • 3 min @ 105% (105w)
  • 3 min @ 55% (55w)
  • 15 min @ 75% (75w)
  • 4 min @ 55% (55w)