W5D1 4x 8' tempo + 5x 3' vo2max

• Cycling
• 2h 11mTime
• 154Stress
• 0.84Intensity
• 50Popularity

About this workout

This workout combines solid tempo efforts with VO2 max intervals to push your aerobic ceiling and enhance your endurance — ideal for those looking to sustain a strong pace on group rides or hit new power numbers in time trials. Perfect for mid-week training, it's a classic blend of 8-minute tempo sets followed by short, intense VO2 bursts that keep your fitness sharp and ready for race day.

Workout structure

• 20 min @ 70% (70w)
• 3X
  • 8 min @ 90% (90w)
  • 3 min @ 65% (65w)
• 8 min @ 90% (90w)
• 15 min @ 65% (65w)
• 4X
  • 3 min @ 120% (120w)
  • 5 min @ 55% (55w)
• 3 min @ 120% (120w)
• 20 min @ 65% (65w)