VO2-X1 (VO2max under-over hard)

• Cycling
• 1h 58mTime
• 148Stress
• 0.87Intensity
• 260Popularity

About this workout

Take your fitness to the next level with this VO2-X1 workout, featuring a punishing main set of 3 sets of 16 × 30-second over-unders at 113% FTP, designed to crank up your aerobic ceiling. Perfect for those looking to build the power for race kicks or improve performance in hard group ride efforts, this session is a classic for serious cyclists.

Workout structure

• 15 min @ 65% (65w)
• 5 min @ 98% (98w)
• 16X
  • 30 sec @ 113% (113w)
  • Rest 30 sec @ 65% (65w)
• 5 min @ 98% (98w)
• Rest 5 min @ 50% (50w)
• 5 min @ 98% (98w)
• 16X
  • 30 sec @ 113% (113w)
  • Rest 30 sec @ 65% (65w)
• 5 min @ 98% (98w)
• Rest 5 min @ 50% (50w)
• 5 min @ 98% (98w)
• 16X
  • 30 sec @ 113% (113w)
  • Rest 30 sec @ 65% (65w)
• 5 min @ 98% (98w)
• Rest 5 min @ 50% (50w)
• 10 min @ 50% (50w)