vo2max decreasing

• Cycling
• 56mTime
• 70Stress
• 0.87Intensity
• 71Popularity

About this workout

This savage anaerobic workout features 3 sets of rapid 30-second efforts at 125% FTP, perfect for building the kick to close gaps and enhancing your raw sprinting power. Ideal for those looking to push their limits in races or intense group rides, this session will boost your lactate tolerance and prepare you for the hardest efforts on the bike.

Workout structure

• 10 min @ 50% (50w)
• 1 min @ 100% (100w)
• 1 min @ 50% (50w)
• 30 sec @ 120% (120w)
• 30 sec @ 50% (50w)
• 15 sec @ 140% (140w)
• 3:15 min @ 50% (50w)
• 1 min @ 130% (130w)
• 3X
  • 15 sec @ 40% (40w)
  • 30 sec @ 125% (125w)
• 3X
  • 15 sec @ 40% (40w)
  • 30 sec @ 120% (120w)
• 3X
  • 15 sec @ 40% (40w)
  • 30 sec @ 115% (115w)
• 3X
  • 15 sec @ 40% (40w)
  • 30 sec @ 110% (110w)
• 15 sec @ 40% (40w)
• 4 min @ 40% (40w)
• 1 min @ 130% (130w)
• 3X
  • 15 sec @ 40% (40w)
  • 30 sec @ 125% (125w)
• 3X
  • 15 sec @ 40% (40w)
  • 30 sec @ 120% (120w)
• 3X
  • 15 sec @ 40% (40w)
  • 30 sec @ 115% (115w)
• 3X
  • 15 sec @ 40% (40w)
  • 30 sec @ 110% (110w)
• 15 sec @ 40% (40w)
• 4 min @ 40% (40w)
• 1 min @ 130% (130w)
• 3X
  • 15 sec @ 40% (40w)
  • 30 sec @ 125% (125w)
• 3X
  • 15 sec @ 40% (40w)
  • 30 sec @ 120% (120w)
• 3X
  • 15 sec @ 40% (40w)
  • 30 sec @ 115% (115w)
• 3X
  • 15 sec @ 40% (40w)
  • 30 sec @ 110% (110w)
• 15 sec @ 40% (40w)
• 45 sec @ 40% (40w)