Anaerobic

VO2max hard starts & Sweetspot finish

  • Cycling
  • 1h 50mTime
  • 152Stress
  • 0.91Intensity
  • 120Popularity

About this workout

This hard-hitting workout combines 3 sets of 5 minutes at 112% FTP with recovery, targeting both anaerobic capacity and sweet spot endurance. Perfect for sharpening your kick to close gaps during races or group rides, this session is a gnarly way to boost your VO2 max and sustain power when the pace heats up.

christophestroobants

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 10 min @ 60% (60w) 95 rpm
  • 4X
    • 2 min @ 88% (88w)
    • 2 min @ 92% (92w)
  • 10 min @ 60% (60w)
  • 2X
    • 2 min @ 88% (88w)
    • 2 min @ 92% (92w)
  • 5 min @ 60% (60w)