Whiteleaf -1

• Cycling
• 1h 30mTime
• 101Stress
• 0.82Intensity
• 266Popularity

About this workout

Whiteleaf -1 is a solid VO2 max workout featuring 2-minute efforts at 95% FTP that will push your aerobic ceiling and prepare you for those steep climbs or aggressive race kicks. Perfect for building the endurance needed for your next group ride or time trial, this session is a key component of any serious cyclist's training routine.

Workout structure

• 2:30 min @ 50% (50w)
• 2:30 min @ 65% (65w)
• 3 min @ 80% (80w)
• 1 min @ 100% (100w)
• 5 min @ 40% (40w)
• 1 min @ 100% (100w)
• 2 min @ 85% (85w)
• 2 min @ 40% (40w)
• 1 min @ 110% (110w)
• 2 min @ 95% (95w)
• 2 min @ 40% (40w)
• 1 min @ 115% (115w)
• 2 min @ 95% (95w)
• 2 min @ 40% (40w)
• 2 min @ 93% (93w)
• 2 min @ 85% (85w)
• 2 min @ 40% (40w)
• 1 min @ 113% (113w)
• 2 min @ 90% (90w)
• 2 min @ 40% (40w)
• 1 min @ 100% (100w)
• 2 min @ 85% (85w)
• 2X
  • 2 min @ 40% (40w)
  • 1 min @ 115% (115w)
  • 2 min @ 95% (95w)
• 2 min @ 40% (40w)
• 1:30 min @ 95% (95w)
• 1:30 min @ 85% (85w)
• 2 min @ 40% (40w)
• 1 min @ 113% (113w)
• 2 min @ 90% (90w)
• 2 min @ 40% (40w)
• 1 min @ 114% (114w)
• 2 min @ 95% (95w)
• 2 min @ 40% (40w)
• 1 min @ 112% (112w)
• 2 min @ 95% (95w)
• 2 min @ 40% (40w)
• 1:30 min @ 95% (95w)
• 1:30 min @ 85% (85w)
• 2 min @ 40% (40w)
• 1 min @ 115% (115w)
• 2 min @ 90% (90w)
• 7 min @ 40-30% (40-30w)