Anaerobic

VO2max 6x3.5 (Hard-Start/Fast-Start) - Outdoors

  • Cycling
  • 1hTime
  • 89Stress
  • 0.94Intensity
  • 40Popularity

About this workout

This hard-start VO2 max workout, featuring two sets of 3 minutes at 110% FTP with brief recoveries, is designed to build your raw sprinting power and lactate tolerance for those gnarly race kicks and breakaways. Perfect for when the road kicks up or during time trials, it delivers a punchy boost to your aerobic capacity while challenging your limits.

MFJ_Atsushi

Workout structure

  • 3 min @ 50% (50w)
  • 2 min @ 65% (65w)
  • 1 min @ 130% (130w)
  • 1 min @ 50% (50w)
  • 1 min @ 140% (140w)
  • 1 min @ 50% (50w)
  • 1 min @ 150% (150w)
  • 5 min @ 60% (60w)
  • 30 sec @ 150% (150w)
  • 3 min @ 110% (110w)
  • 3 min @ 50% (50w)
  • 30 sec @ 145% (145w)
  • 3 min @ 110% (110w)
  • 3 min @ 50% (50w)
  • 30 sec @ 140% (140w)
  • 3 min @ 110% (110w)
  • 3 min @ 50% (50w)
  • 30 sec @ 135% (135w)
  • 2X
    • 3 min @ 110% (110w)
    • 3 min @ 50% (50w)
    • 30 sec @ 130% (130w)
  • 3 min @ 110% (110w)
  • 9 min @ 60% (60w)