Workouts» Climbing »

Vo2max

10min from 25 to 75% FTP
3x 1min @ 110rpm, 75% FTP,
1min @ 80rpm, 50% FTP
3min @ 115% FTP
4min @ 65% FTP
3min @ 113% FTP
4min @ 65% FTP
3min @ 113% FTP
4min @ 65% FTP
3min @ 113% FTP
4min @ 65% FTP
3min @ 113% FTP
4min @ 65% FTP
3min @ 113% FTP
4min @ 65% FTP
3min @ 113% FTP
9min from 75 to 25% FTP
10min from 25 to 75% FTP3x 1min @ 110rpm, 75% FTP,
1min @ 80rpm, 50% FTP3min @ 115% FTP4min @ 65% FTP3min @ 113% FTP4min @ 65% FTP3min @ 113% FTP4min @ 65% FTP3min @ 113% FTP4min @ 65% FTP3min @ 113% FTP4min @ 65% FTP3min @ 113% FTP4min @ 65% FTP3min @ 113% FTP9min from 75 to 25% FTP
Workout overview

Duration: 1h 10m

Stress points: 90

Zone distribution

Z1: 16m

Z2: 33m

Z3: -

Z4: -

Z5: 21m

Z6: -

23%
47%
0%
0%
30%
0%

This is designed to improve your Vo2max power, so you are ready for hard steep climbs and the big wattage needed to attack those hills. This workout has longer recoveries in order to focus on the maximum power produced for each interval. Really drill it on each.
Warm up for 10minutes and then do 3 x 1minute fast pedaling drills.
Then get ready for 7 x 3minutes with 4 minutes between each at endurance pace recovering well.
Cool-down.

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