VO2Max

Z5 30s*7+Threshold 5m*1 X3

  • Cycling
  • 1h 6mTime
  • 76Stress
  • 0.83Intensity
  • 111Popularity

About this workout

This workout combines intense 30-second efforts at 120% FTP with short recoveries to push your VO2 max and improve your aerobic threshold. It's perfect for closing gaps in group rides or finding that extra punch during race kicks.

eriching

Workout structure

  • Active 10 min @ 50% (50w) 85 rpm
  • 2X
    • Active 30 sec @ 120% (120w) 85 rpm
    • Active 30 sec @ 50% (50w) 85 rpm
  • 2X
    • Active 30 sec @ 120% (120w) 95 rpm
    • Active 30 sec @ 50% (50w) 85 rpm
  • Active 30 sec @ 120% (120w) 105 rpm
  • Active 30 sec @ 50% (50w) 85 rpm
  • Active 30 sec @ 120% (120w)
  • Active 30 sec @ 50% (50w) 105 rpm
  • Rest 30 sec @ 120% (120w) 65 rpm
  • Active 30 sec @ 50% (50w) 105 rpm
  • Rest 5 min @ 100% (100w) 65 rpm
  • Active 5 min @ 50% (50w) 105 rpm
  • 4X
    • Rest 30 sec @ 120% (120w) 65 rpm
    • Active 30 sec @ 50% (50w) 105 rpm
  • Rest 30 sec @ 120% (120w) 65 rpm
  • Active 30 sec @ 50% (50w)
  • Rest 30 sec @ 120% (120w)
  • Active 30 sec @ 50% (50w) 105 rpm
  • Rest 30 sec @ 120% (120w) 65 rpm
  • Active 30 sec @ 50% (50w) 105 rpm
  • Rest 5 min @ 100% (100w) 65 rpm
  • Active 5 min @ 50% (50w) 105 rpm
  • 3X
    • Rest 30 sec @ 120% (120w) 65 rpm
    • Active 30 sec @ 50% (50w) 105 rpm
  • Rest 30 sec @ 120% (120w) 65 rpm
  • Active 30 sec @ 50% (50w)
  • Rest 30 sec @ 120% (120w)
  • 2X
    • Active 30 sec @ 50% (50w) 105 rpm
    • Rest 30 sec @ 120% (120w) 65 rpm
  • Active 30 sec @ 50% (50w) 105 rpm
  • Rest 5 min @ 100% (100w) 65 rpm
  • Active 10 min @ 60% (60w) 105 rpm