W3D5 Vo2max + tempo

• Cycling
• 2h 23mTime
• 134Stress
• 0.75Intensity
• 60Popularity

About this workout

This workout combines VO2 max intervals with tempo efforts, featuring 2×6 minutes at 80% FTP to boost your aerobic ceiling, followed by steady recovery. It’s perfect for building the speed you need for tough group rides or time trials while maintaining endurance for those longer climbs.

Workout structure

• 30 min @ 70% (70w)
• 2X
  • 3 min @ 115% (115w)
  • 5 min @ 60% (60w)
• 3 min @ 115% (115w)
• 35 min @ 65% (65w)
• 2X
  • 6 min @ 80% (80w)
  • 3 min @ 65% (65w)
• 6 min @ 80% (80w)
• 35 min @ 65% (65w)