VO2Max

Wilhelm +3

  • Cycling
  • 1h 30mTime
  • 125Stress
  • 0.91Intensity
  • 20Popularity

About this workout

Wilhelm +3 features a challenging main set of 2 x 3 minutes at 108% FTP, perfect for boosting your aerobic ceiling and preparing for those steep climbs or intense group ride sprints. This workout is a solid choice for cyclists looking to push their limits and enhance their performance during time trials and race kicks.

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Workout structure

  • Warm-Up 6 min @ 40-50% (40-50w)
  • Active 6 min @ 73% (73w)
  • Active 3 min @ 90% (90w)
  • Active 5 min @ 40% (40w)
  • Active 3 min @ 105% (105w)
  • Active 15 sec @ 40% (40w)
  • Active 3 min @ 105% (105w)
  • Active 2 min @ 40% (40w)
  • Active 3 min @ 106% (106w)
  • Active 15 sec @ 40% (40w)
  • Active 3 min @ 106% (106w)
  • Active 2 min @ 40% (40w)
  • Active 3 min @ 107% (107w)
  • Active 15 sec @ 40% (40w)
  • Active 3 min @ 107% (107w)
  • 2X
    • Active 2 min @ 40% (40w)
    • Active 3 min @ 108% (108w)
    • Active 15 sec @ 40% (40w)
    • Active 3 min @ 108% (108w)
  • Active 2 min @ 40% (40w)
  • Active 3 min @ 107% (107w)
  • Active 15 sec @ 40% (40w)
  • Active 3 min @ 107% (107w)
  • Active 2 min @ 40% (40w)
  • Active 3 min @ 106% (106w)
  • Active 15 sec @ 40% (40w)
  • Active 3 min @ 106% (106w)
  • Active 2 min @ 40% (40w)
  • Active 3 min @ 105% (105w)
  • Active 15 sec @ 40% (40w)
  • Active 3 min @ 105% (105w)
  • Active 6 min @ 40% (40w)