VO2 Steps + Pancakerval

• Cycling
• 2h 0mTime
• 151Stress
• 0.87Intensity
• 115Popularity

About this workout

This workout features a tough main set of 4 × 30 seconds at 125% FTP, designed to build your kick for closing gaps and enhance your raw sprinting power. Perfect for race day efforts or those gnarly group ride sprints, this session will push your anaerobic capacity and lactate tolerance to new heights.

Workout structure

• 15 min @ 70% (70w)
• 3 min @ 50% (50w)
• 30 sec @ 125% (125w)
• 30 sec @ 50% (50w)
• 3 min @ 115% (115w)
• 2 min @ 125% (125w)
• 5 min @ 50% (50w)
• 30 sec @ 125% (125w)
• 30 sec @ 50% (50w)
• 3 min @ 115% (115w)
• 2 min @ 125% (125w)
• 5 min @ 50% (50w)
• 30 sec @ 125% (125w)
• 30 sec @ 50% (50w)
• 3 min @ 115% (115w)
• 2 min @ 125% (125w)
• 5 min @ 50% (50w)
• 30 sec @ 125% (125w)
• 30 sec @ 50% (50w)
• 3 min @ 115% (115w)
• 2 min @ 125% (125w)
• 3 min @ 50% (50w)
• 45 min @ 80% (80w)
• 15 min @ 60% (60w)