10min from 25 to 75 % FTP
1x 30sec @ 95rpm, 95 % FTP,50 % FTP
1x 30sec @ 105rpm, 105 % FTP,50 % FTP
1x 30sec @ 115rpm, 115 % FTP,50 % FTP
2min @ 85rpm, 50 % FTP
5x 2min 30sec @ 105rpm, 115 % FTP,55 % FTP
10min @ 90rpm, 90 % FTP
7min 30sec from 90 to 25 % FTP
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Enter FTP
10min from <span
data-value="25" data-unit="relpow">25</span> to <span
data-value="75" data-unit="relpow">75</span>% FTP 1x 30sec @ 95rpm, <span
data-value="95" data-unit="relpow">95</span>% FTP,<br
/> 30sec @ 85rpm, <span
data-value="50" data-unit="relpow">50</span>% FTP 1x 30sec @ 105rpm, <span
data-value="105" data-unit="relpow">105</span>% FTP,<br
/> 30sec @ 85rpm, <span
data-value="50" data-unit="relpow">50</span>% FTP 1x 30sec @ 115rpm, <span
data-value="115" data-unit="relpow">115</span>% FTP,<br
/> 30sec @ 85rpm, <span
data-value="50" data-unit="relpow">50</span>% FTP 2min @ 85rpm, <span
data-value="50" data-unit="relpow">50</span>% FTP 5x 2min 30sec @ 105rpm, <span
data-value="115" data-unit="relpow">115</span>% FTP,<br
/> 3min @ 85rpm, <span
data-value="55" data-unit="relpow">55</span>% FTP 10min @ 90rpm, <span
data-value="90" data-unit="relpow">90</span>% FTP 7min 30sec from <span
data-value="90" data-unit="relpow">90</span> to <span
data-value="25" data-unit="relpow">25</span>% FTP Workout overview Duration: 1h
Stress points: 74
Zone distribution Z1: 30m
Z2: 5m
Z3: 2m
Z4: 11m
Z5: 14m
Z6: -
Named for the atomic mass of Oxygen, this VO2max workout is designed to help you make better use of that oh-so-precious resource. The workout features two main sets. The first is a block of intervals above threshold, pushing your body to work and recover repeatedly. The second is a sustained sub-threshold effort that asks you to work hard on tired legs. You get to breathe easy - and grab some extra O2 - during the long warm up and cool down.
✓ Available in Zwift
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