VO2Max

Zwift - Ironman 703. - Twelve Spikes

  • Cycling
  • 1hTime
  • 50Stress
  • 0.71Intensity
  • 30Popularity

About this workout

This VO2 max workout features four brutal 30-second efforts at 100% FTP, perfect for simulating the intensity you’ll face in races like Ironman 703. It’s a great addition to your training arsenal for pushing your aerobic ceiling and building the capacity needed when the road kicks up.

Sibs

Workout structure

  • Active 1 min @ 35% (35w) 85 rpm
  • Active 1 min @ 43% (43w) 85 rpm
  • Active 1 min @ 50% (50w) 85 rpm
  • Active 1 min @ 58% (58w) 85 rpm
  • Active 1 min @ 66% (66w) 85 rpm
  • Active 1 min @ 73% (73w) 85 rpm
  • Active 1 min @ 81% (81w) 85 rpm
  • Active 1 min @ 95% (95w) 85 rpm
  • Active 2 min @ 45% (45w) 85 rpm
  • 4X
    • Active 30 sec @ 100% (100w) 85 rpm
    • Active 2:30 min @ 70% (70w) 85 rpm
  • Active 1 min @ 60% (60w) 85 rpm
  • Active 3 min @ 50% (50w) 85 rpm
  • 4X
    • Active 20 sec @ 110% (110w) 85 rpm
    • Active 2:40 min @ 70% (70w) 85 rpm
  • Active 1 min @ 60% (60w) 85 rpm
  • Active 3 min @ 50% (50w) 85 rpm
  • 4X
    • Active 15 sec @ 115% (115w) 85 rpm
    • Active 2:45 min @ 70% (70w) 85 rpm
  • 2X
    • Active 1 min @ 60% (60w) 85 rpm
  • Active 1 min @ 55% (55w) 85 rpm
  • Active 1 min @ 50% (50w) 85 rpm
  • Active 1 min @ 44% (44w) 85 rpm
  • Active 1 min @ 35% (35w) 85 rpm