Anaerobic

VO2max hard starts

  • Cycling
  • 1h 26mTime
  • 119Stress
  • 0.91Intensity
  • 40Popularity

About this workout

This workout features hard starts with 3 sets of 5 minutes at 112% FTP, pushing your anaerobic limits and enhancing your ability to close gaps in intense situations. Ideal for developing the raw sprinting power needed for race kicks and breakaways, it’s a gritty staple for any serious cyclist looking to boost their top-end punch.

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Workout structure

  • 10 min @ 60% (60w)
  • 1 min @ 100% (100w)
  • 1 min @ 80% (80w)
  • 3X
    • 10 sec @ 300% (300w)
    • Rest 3 min @ 60% (60w)
  • Rest 5 min @ 60% (60w) 95 rpm
  • 3X
    • 45 sec @ 150% (150w) 95-105 rpm
    • 5 min @ 112% (112w) 85-95 rpm
    • Rest 4 min @ 50% (50w) 95 rpm
  • 45 sec @ 150% (150w) 95-105 rpm
  • 5 min @ 112% (112w) 85-95 rpm
  • Rest 25 min @ 60% (60w) 95 rpm