Week 7 - Day 2 - ENDURANCE & VO² 6 x 3/3
WU: 15 minutes working into ENDURANCE (Power Z2, HR Z2, RPE 2-3) with 3 x 1-minute fast pedals to wake up legs.-------MS1: VO2max Intervals. Find a long stretch of road where you can complete this workout without stopping or interrupting the interval efforts. Complete 6 x 3-minutes at VO2 (Power Z5, HR Z5, RPE 6-7), with 3 minutes of rest in between. Discontinue intervals if efforts fall below FTP (Power Z4, HR Z24, RPE4-5).-------CD: 10 minutes of easy spinning in your ACTIVE RECOVERY (Power Z1, HR Z1, RPE <2).
- Author: Sibs
- Sport: bike
- Duration: 52 min
- Dominant zone: VO2Max
- Intensity: 1
- Created: 2020-08-21T13:25:12.672Z
- Updated: 2026-04-22T10:44:06.731Z
Structure
- 2:30 min @ 55% (55w) 85 rpm
- 2:30 min @ 75% (75w) 85 rpm
- 7X
- 3 min @ 120% (120w) 85 rpm
- 3 min @ 75% (75w) 85 rpm
- 2:30 min @ 75% (75w) 85 rpm
- 2:30 min @ 60% (60w) 85 rpm