VO2 Ramped Intervals

• Cycling
• 1h 15mTime
• 87Stress
• 0.83Intensity
• 65Popularity

About this workout

This workout features VO2 max intervals, with 4 sets of 3 minutes at 105% FTP, designed to push your aerobic ceiling and boost your performance when the road gets steep. Perfect for those looking to improve their power for race kicks or group ride sprints, these Billat-inspired efforts will elevate your fitness without sacrificing recovery.

Workout structure

• 5 min @ 40% (40w)
• 7:30 min @ 55% (55w)
• 30 sec @ 60% (60w)
• 2 min @ 55% (55w)
• 2X
  • 10 sec @ 65% (65w)
  • 1 min @ 55% (55w)
• 10 sec @ 65% (65w)
• 2:30 min @ 55% (55w)
• 4X
  • 3 min @ 105% (105w)
  • 2 min @ 105-120% (105-120w)
  • 5 min @ 50% (50w)
• 3 min @ 105% (105w)
• 2 min @ 105-120% (105-120w)
• 10 min @ 50-40% (50-40w)