Zwift Academy 2022 3. The Volcano

• Cycling
• 33mTime
• 39Stress
• 0.83Intensity
• 96Popularity

About this workout

This workout features a classic VO2 max set with 3 x 90 seconds at 95% FTP, designed to push your aerobic ceiling and improve your performance on steep climbs or during intense group rides. Perfect for building your capacity to respond to race kicks or sustain efforts when the terrain gets tough.

Workout structure

• Warm-Up 8 min @ 40-80% (40-80w)
• Active 3 min @ 55% (55w)
• Active 3 min @ 85% (85w)
• Active 1 min @ 95% (95w)
• Active 1 min @ 105% (105w)
• Active 30 sec @ 110% (110w)
• Active 3 min @ 55% (55w)
• Active 1:30 min @ 95% (95w)
• Active 1:30 min @ 110% (110w)
• Active 30 sec @ 55% (55w)
• Active 1:30 min @ 95% (95w)
• Active 1:30 min @ 110% (110w)
• Active 30 sec @ 55% (55w)
• Active 1:30 min @ 95% (95w)
• Active 1:30 min @ 110% (110w)
• Cooldown 4 min @ 55-35% (55-35w)