Zone 3 – 4 – 5 Session

• Cycling
• 1h 13mTime
• 99Stress
• 0.90Intensity
• 20Popularity

About this workout

This VO2 max workout is a classic recipe for turbocharging your aerobic ceiling, featuring 3 sets of 6 minutes at a challenging intensity with solid recoveries to keep your legs fresh. Perfect for race prep or when you need to punch through the pace during group rides, this session will elevate your performance when the road kicks up.

Workout structure

• 8 min @ 32-57% (32-57w) 90 rpm
• 3X
  • 6 min @ 88% (88w) 90 rpm
  • 4 min @ 99% (99w) 90 rpm
  • 3 min @ 110% (110w) 90 rpm
  • 1 min @ 53% (53w) 90 rpm
• 6 min @ 88% (88w) 90 rpm
• 4 min @ 99% (99w)
• 3 min @ 110% (110w)
• 10 min @ 50% (50w)