VO2 offseason L1

• Cycling
• 47mTime
• 44Stress
• 0.75Intensity
• 297Popularity

About this workout

This workout features a main set of 3 sets of 5×30 seconds at 120% FTP, designed to raise the top of your aerobic engine and boost your capacity for when the road kicks up. Perfect for off-season training, it prepares you for those critical moments in races or group rides where you need that extra punch.

Workout structure

• 3 min @ 30% (30w)
• 3 min @ 50% (50w)
• 2 min @ 70% (70w)
• 1 min @ 100% (100w)
• 2 min @ 30% (30w)
• 2X
  • 6 sec @ 200% (200w)
  • 1:54 min @ 30% (30w)
• 5X
  • 30 sec @ 120% (120w)
  • 1 min @ 60% (60w)
• 2 min @ 30% (30w)
• 5X
  • 30 sec @ 120% (120w)
  • 1 min @ 60% (60w)
• 2 min @ 30% (30w)
• 5X
  • 30 sec @ 120% (120w)
  • 1 min @ 60% (60w)
• 2 min @ 30% (30w)
• 2X
  • 6 sec @ 200% (200w)
  • 1:54 min @ 30% (30w)