Zone 5 1m/30s sets + Zone 2

• Cycling
• 1h 3mTime
• 73Stress
• 0.83Intensity
• 411Popularity

About this workout

This workout features brutal 60-second efforts at 120% FTP, challenging your VO2 max while integrated with recovery periods, perfect for pushing your aerobic ceiling. A great addition to your training routine for those demanding group rides or when you need that extra kick in a race.

Workout structure

• 7 min @ 50-70% (50-70w)
• 30 sec @ 110% (110w)
• 1 min @ 40% (40w)
• 30 sec @ 115% (115w)
• 1 min @ 40% (40w)
• 30 sec @ 120% (120w)
• 4:30 min @ 40% (40w)
• 7X
  • 1 min @ 120% (120w)
  • 30 sec @ 40% (40w)
• 6 min @ 40% (40w)
• 6X
  • 1 min @ 120% (120w)
  • 30 sec @ 40% (40w)
• 1 min @ 120% (120w)
• 20 min @ 65% (65w)
• 2 min @ 65-30% (65-30w)