VO2_HIIT_Long2Short_TSS111_1h20
- Cycling
- 1h 18mTime
- 110Stress
- 0.92Intensity
- 80Popularity
About this workout
This VO2 max workout features a gnarly main set of 3 sets of 4 × 30 seconds at 120% FTP, designed to push your aerobic ceiling while building anaerobic kick. Ideal for those looking to enhance their performance for hard breaks and race sprints, this session is a game-changer for your high-intensity training repertoire.
Workout structure
- 3 min @ 40-50% (40-50w)
- 3 min @ 60% (60w)
- 1 min @ 100% (100w)
- 1 min @ 50% (50w)
- 1 min @ 110% (110w)
- 1 min @ 50% (50w)
- 1 min @ 120% (120w)
- 4 min @ 50% (50w)
- 3 min @ 120% (120w)
- 2 min @ 40% (40w)
- 10 sec @ 50-120% (50-120w)
- 2 min @ 120% (120w)
- 1:20 min @ 40% (40w)
- 10 sec @ 50-120% (50-120w)
- 1 min @ 120% (120w)
- 40 sec @ 40% (40w)
- 10 sec @ 50-120% (50-120w)
- 45 sec @ 120% (120w)
- 30 sec @ 40% (40w)
- 4X
- 5 sec @ 50-120% (50-120w)
- 30 sec @ 120% (120w)
- 20 sec @ 40% (40w)
- 5 sec @ 50-120% (50-120w)
- 30 sec @ 120% (120w)
- 5 min @ 40% (40w)
- 10 sec @ 50-120% (50-120w)
- 3 min @ 120% (120w)
- 2 min @ 40% (40w)
- 10 sec @ 50-120% (50-120w)
- 2 min @ 120% (120w)
- 1:20 min @ 40% (40w)
- 10 sec @ 50-120% (50-120w)
- 1 min @ 120% (120w)
- 40 sec @ 40% (40w)
- 10 sec @ 50-120% (50-120w)
- 45 sec @ 120% (120w)
- 30 sec @ 40% (40w)
- 4X
- 5 sec @ 50-120% (50-120w)
- 30 sec @ 120% (120w)
- 20 sec @ 40% (40w)
- 5 sec @ 50-120% (50-120w)
- 30 sec @ 120% (120w)
- 5 min @ 40% (40w)
- 10 sec @ 50-120% (50-120w)
- 3 min @ 120% (120w)
- 2 min @ 40% (40w)
- 10 sec @ 50-120% (50-120w)
- 2 min @ 120% (120w)
- 1:20 min @ 40% (40w)
- 10 sec @ 50-120% (50-120w)
- 1 min @ 120% (120w)
- 40 sec @ 40% (40w)
- 10 sec @ 50-120% (50-120w)
- 45 sec @ 120% (120w)
- 30 sec @ 40% (40w)
- 4X
- 5 sec @ 50-120% (50-120w)
- 30 sec @ 120% (120w)
- 20 sec @ 40% (40w)
- 5 sec @ 50-120% (50-120w)
- 30 sec @ 120% (120w)
- 5 min @ 40-30% (40-30w)