Zwift Academy Tri 2021 - 5. Long VO2 max
- Cycling
- 1hTime
- 78Stress
- 0.88Intensity
- 71Popularity
About this workout
This session features a classic VO2 max main-set, with 2 sets of 3 x 2 min at 107% FTP that push your limits just like the iconic Norwegian 4x4 intervals. It's designed to elevate your aerobic ceiling, making it perfect for those hard group ride efforts or to sprint away during a race.
Workout structure
- Warm-Up 4 min @ 35-55% (35-55w)
- Active 30 sec @ 102% (102w)
- Rest 30 sec @ 55% (55w)
- Active 20 sec @ 105% (105w)
- Rest 40 sec @ 55% (55w)
- Active 10 sec @ 107% (107w)
- Rest 50 sec @ 55% (55w)
- 3X
- Active 2 min @ 107% (107w)
- Rest 2 min @ 55% (55w)
- 2X
- Active 3 min @ 105% (105w)
- Rest 2 min @ 55% (55w)
- Active 4 min @ 102% (102w)
- 2X
- Rest 2 min @ 55% (55w)
- Active 3 min @ 105% (105w)
- 3X
- Rest 2 min @ 55% (55w)
- Active 2 min @ 107% (107w)
- Rest 2 min @ 55% (55w)
- Cooldown 3 min @ 55-35% (55-35w)