Z4/Z5 3x10 - 4*2@90-30s@115

• Cycling
• 59mTime
• 68Stress
• 0.83Intensity
• 90Popularity

About this workout

This VO2 max workout features a main set of 3 sets of 4 x 2 minutes at 90% FTP with short recoveries, perfect for boosting your aerobic ceiling and preparing for those tough climbs and race kicks. It’s a great addition to your training repertoire, especially if you're looking for a solid 3x10 workout or want to mix in some 5x8/2 intervals for variety.

Workout structure

• 29 sec @ 25% (25w)
• 29 sec @ 29% (29w)
• 29 sec @ 31% (31w)
• 29 sec @ 33% (33w)
• 29 sec @ 36% (36w)
• 29 sec @ 38% (38w)
• 29 sec @ 40% (40w)
• 29 sec @ 43% (43w)
• 29 sec @ 45% (45w)
• 29 sec @ 48% (48w)
• 29 sec @ 50% (50w)
• 29 sec @ 52% (52w)
• 29 sec @ 55% (55w)
• 29 sec @ 57% (57w)
• 29 sec @ 60% (60w)
• 29 sec @ 62% (62w)
• 29 sec @ 64% (64w)
• 29 sec @ 67% (67w)
• 29 sec @ 69% (69w)
• 29 sec @ 71% (71w)
• 20 sec @ 75% (75w)
• 4X
  • 2 min @ 90% (90w)
  • 30 sec @ 115% (115w)
• 7 min @ 55% (55w)
• 4X
  • 2 min @ 90% (90w)
  • 30 sec @ 115% (115w)
• 7 min @ 55% (55w)
• 4X
  • 2 min @ 90% (90w)
  • 30 sec @ 115% (115w)
• 43 sec @ 55% (55w)
• 43 sec @ 49% (49w)
• 43 sec @ 44% (44w)
• 43 sec @ 40% (40w)
• 43 sec @ 36% (36w)
• 43 sec @ 31% (31w)
• 42 sec @ 25% (25w)