Z5 3x40x40

• Cycling
• 59mTime
• 77Stress
• 0.88Intensity
• 60Popularity

About this workout

This VO2 max workout features a solid main set of 3 sets of 9 intervals at 120% FTP, pushing your aerobic ceiling while working on raw power and capacity for those steep climbs or intense race efforts. Perfect for building the endurance needed to stay competitive in group rides or time trials, it’s a tough but rewarding session that pays off on race day.

Workout structure

• 8 min @ 55-80% (55-80w)
• 30 sec @ 110% (110w)
• 30 sec @ 100% (100w)
• 1 min @ 70% (70w)
• 9X
  • 40 sec @ 120% (120w)
  • Rest 40 sec @ 55% (55w)
• 4 min @ 55% (55w)
• 9X
  • 40 sec @ 120% (120w)
  • Rest 40 sec @ 55% (55w)
• 4 min @ 55% (55w)
• 9X
  • 40 sec @ 120% (120w)
  • Rest 40 sec @ 55% (55w)
• 5 min @ 70-50% (70-50w)