VO2max at 120% FTP +9 sprints at 500%FTP

• Cycling
• 1h 24mTime
• 112Stress
• 0.89Intensity
• 30Popularity

About this workout

This intense VO2 max workout pushes your aerobic ceiling with a challenging main set of 9 brutal sprints at 500% FTP, perfect for building explosive power like the pros. Ideal for race-day scenarios where you need to respond to attacks or close gaps, this session will have you ready for those critical moments in competition.

Workout structure

• 5 min @ 40% (40w)
• 2 min @ 50% (50w)
• 15 sec @ 100% (100w)
• 2X
  • 1 min @ 55% (55w)
  • 20 sec @ 120% (120w)
• 3 min @ 55% (55w)
• 13X
  • 20 sec @ 120% (120w)
  • Rest 30 sec @ 40% (40w)
• 20 sec @ 120% (120w)
• 2 min @ 55% (55w)
• 13X
  • 20 sec @ 120% (120w)
  • Rest 30 sec @ 40% (40w)
• 20 sec @ 120% (120w)
• 2 min @ 55% (55w)
• 13X
  • 20 sec @ 120% (120w)
  • Rest 30 sec @ 40% (40w)
• 20 sec @ 120% (120w)
• 5 min @ 40% (40w)
• 8X
  • 8 sec @ 500% (500w)
  • 3 min @ 55% (55w)
• 8 sec @ 500% (500w)
• 4 min @ 55% (55w)