VO2-X1d | VO2 | 3x(5min LT + 16x(30s VO2max + 30s END) + 5min LT)

• Cycling
• 3h 3mTime
• 201Stress
• 0.81Intensity
• 275Popularity

About this workout

This VO2 Max workout is a brutal blend of sustained lactate threshold efforts with explosive 30-second intervals at 113% FTP, designed to challenge your top-end power and aerobic ceiling. Perfect for those looking to prepare for hard group rides or race scenarios where every second counts, this session will push your limits and boost your performance.

Workout structure

• Active 45 min @ 65% (65w)
• Active 5 min @ 98% (98w)
• 16X
  • Active 30 sec @ 113% (113w)
  • Rest 30 sec @ 65% (65w)
• Active 5 min @ 98% (98w)
• Active 5 min @ 50% (50w)
• Active 5 min @ 98% (98w)
• 16X
  • Active 30 sec @ 113% (113w)
  • Rest 30 sec @ 65% (65w)
• Active 5 min @ 98% (98w)
• Active 5 min @ 50% (50w)
• Active 5 min @ 98% (98w)
• 16X
  • Active 30 sec @ 113% (113w)
  • Rest 30 sec @ 65% (65w)
• Active 5 min @ 98% (98w)
• Active 50 min @ 65% (65w)