VO2max Sprints with 123%

• Cycling
• 54mTime
• 73Stress
• 0.90Intensity
• 40Popularity

About this workout

This workout features a punishing main set of 5×60 seconds at 123% FTP, designed to build your kick and lactate tolerance for those critical moments in a race or when closing gaps. Perfect for boosting your anaerobic capacity, it'll set you up for explosive finishes and fast-paced group ride dynamics.

Workout structure

• Warm-Up 1 min @ 60% (60w)
• 6 min @ 60-100% (60-100w)
• Cooldown 1 min @ 100% (100w)
• 2 min @ 107% (107w)
• 5 min @ 60% (60w)
• 5X
  • 30 sec @ 123% (123w)
  • 30 sec @ 60% (60w)
• 30 sec @ 123% (123w)
• 5 min @ 60% (60w)
• 5X
  • 45 sec @ 123% (123w)
  • 30 sec @ 60% (60w)
• 45 sec @ 123% (123w)
• 5 min @ 60% (60w)
• 5X
  • 1 min @ 123% (123w)
  • 45 sec @ 60% (60w)
• 1 min @ 123% (123w)
• 7 min @ 60% (60w)