warmup

• Cycling
• 18mTime
• 21Stress
• 0.83Intensity
• 65Popularity

About this workout

This steady VO2 max session primes your body for high-intensity efforts, elevating your aerobic ceiling for when the road gets steep. It's perfect as a prelude to interval training or a key part of your warm-up routine before a tough group ride or race.

Workout structure

• 3 min @ 50% (50w)
• 30 sec @ 100% (100w)
• 2:30 min @ 60-96% (60-96w)
• 30 sec @ 110% (110w)
• 2:30 min @ 96-60% (96-60w)
• 30 sec @ 115% (115w)
• 3 min @ 65-112% (65-112w)
• 30 sec @ 120% (120w)
• 2:18 min @ 108-60% (108-60w)
• 3 min @ 50-40% (50-40w)