VO2max Durability 50min 70% FTP & 5x5min 115% FTP

• Cycling
• 2h 0mTime
• 141Stress
• 0.84Intensity
• 61Popularity

About this workout

This workout combines steady efforts at 70% FTP with intense 5-minute intervals at 115% FTP, designed to push your aerobic ceiling and enhance your VO2 max for racing and tough climbs. Perfect for mimicking the demands of a hard group ride or building the endurance needed for those decisive race kicks.

Workout structure

• Warm-Up 3 min @ 40% (40w)
• Warm-Up 3 min @ 50% (50w)
• Warm-Up 3 min @ 60% (60w)
• Warm-Up 1 min @ 70% (70w)
• Warm-Up 2 min @ 50% (50w)
• Endurance 20 min @ 70% (70w)
• Vo2max 1 min @ 120% (120w)
• 5 min @ 70% (70w)
• 2X
  • Vo2max 5 min @ 115% (115w)
  • 5 min @ 50% (50w)
• Endurance 5 min @ 115% (115w)
• Vo2max 5 min @ 50% (50w)
• Cooldown 5 min @ 115% (115w)
• Cooldown 5 min @ 50% (50w)
• Cooldown 25 min @ 70% (70w)
• Cooldown 5 min @ 115% (115w)
• 2 min @ 60% (60w)
• 3 min @ 50% (50w)
• 3 min @ 40% (40w)
• 4 min @ 35% (35w)