ZONE 5 INTERVALS (4 TIMES)

• Cycling
• 1h 11mTime
• 84Stress
• 0.84Intensity
• 20Popularity

About this workout

These VO2 max intervals push your aerobic ceiling with four tough 3-minute efforts at 120% FTP, perfect for building the explosive power needed for race kicks or breakaways. Incorporating this workout into your routine will sharpen your performance when the road steepens or when you need that extra punch in a group ride.

Workout structure

• 5 min @ 55% (55w) 90 rpm
• 5 min @ 75% (75w) 90 rpm
• 5 min @ 105% (105w) 90 rpm
• 2 min @ 55% (55w) 90 rpm
• 30 sec @ 120% (120w) 90 rpm
• 2 min @ 55% (55w) 90 rpm
• 6 sec @ 150% (150w) 90 rpm
• 3 min @ 55% (55w) 90 rpm
• 5 min @ 55% (55w) 90 rpm
• 2:30 min @ 120% (120w)
• Rest 5 min @ 55% (55w)
• 2:30 min @ 120% (120w)
• Rest 5 min @ 55% (55w)
• 2:30 min @ 120% (120w)
• Rest 5 min @ 55% (55w)
• 2:30 min @ 120% (120w)
• Rest 5 min @ 55% (55w)
• 4 min @ 55% (55w)
• 10 min @ 75% (75w)