Vo2Max & Anaeroben Kapazität 69 Minuten

• Cycling
• 1h 9mTime
• 95Stress
• 0.91Intensity
• 20Popularity

About this workout

This workout features a demanding main set of 3×3 minutes at 113.5% FTP, perfect for developing your anaerobic capacity and raw sprinting power, ideal for closing gaps and making race-winning moves. It's a great addition to your training arsenal for when you need that top-end punch in group rides or intense intervals, reminiscent of the Norwegian 4x4 approach.

Workout structure

• Warm Up 10 min @ 26-76% (26-76w)
• 3X
  • 1 min @ 76% (76w)
  • Rest 1 min @ 50% (50w)
• 3X
  • Zone 5 3 min @ 114% (114w)
  • Erholung 2 min @ 50% (50w)
  • Zone 6 2 min @ 126% (126w)
  • Zone 2 5 min @ 76% (76w)
• Zone 5 3 min @ 114% (114w)
• Erholung 2 min @ 50% (50w)
• Zone 6 2 min @ 126% (126w)
• Cool Down 10 min @ 75-25% (75-25w)