7.3 - Week 7 - Training 3

• Cycling
• 2h 0mTime
• 137Stress
• 0.83Intensity
• 181Popularity

About this workout

This VO2 max workout is designed to push your aerobic ceiling with two sets of 3 x 2-minute intervals at 120% FTP, offering a solid punch for tackling tough climbs or sprinting away from competitors. Perfect for improving your performance during critical moments in races or high-intensity group rides, this session builds the capacity you need when the road ramps up.

Workout structure

• 5 min @ 60% (60w)
• 1 min @ 85% (85w)
• 1 min @ 95% (95w)
• 1 min @ 105% (105w)
• 1 min @ 115% (115w)
• 5 min @ 70% (70w)
• 3X
  • 2 min @ 120% (120w)
  • Rest 2 min @ 50% (50w)
• 2 min @ 120% (120w)
• 8 min @ 50% (50w)
• 3X
  • 2 min @ 120% (120w)
  • Rest 2 min @ 50% (50w)
• 2 min @ 120% (120w)
• Rest 8 min @ 50% (50w)
• 55 min @ 75% (75w)
• Rest 3 min @ 65% (65w)
• 4 min @ 50% (50w)