ZA 2020 - 3. VO2 Capacity

• Cycling
• 1hTime
• 59Stress
• 0.77Intensity
• 90Popularity

About this workout

This VO2 max workout, featuring 4 efforts of 2 minutes at 115% FTP, is designed to push your aerobic ceiling and build your capacity for those tough climbs or breakaway efforts. Perfect for improving your performance in group rides or time trials, it’s a challenging yet essential session to elevate your cycling game.

Workout structure

• Warm-Up 9 min @ 50-80% (50-80w) 105 rpm
• Active 2 min @ 55% (55w) 90 rpm
• Active 3 min @ 80% (80w) 95 rpm
• Active 2 min @ 55% (55w) 90 rpm
• Active 2 min @ 90-110% (90-110w) 110 rpm
• Active 6 min @ 55% (55w) 90 rpm
• Free-ride 4 min @ 60% (60w)
• Active 30 sec @ 30% (30w)
• Active 1 min @ 45% (45w)
• Active 8 min @ 55% (55w) 90 rpm
• Active 1:30 min @ 45% (45w) 90 rpm
• 4X
  • 2 min @ 115% (115w)
  • 2 min @ 55% (55w)
• Cooldown 5 min @ 60-40% (60-40w) 105 rpm