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VO2 & AC

10min from 25 to 75% FTP
3x 1min @ 110rpm, 75% FTP,
1min @ 80rpm, 50% FTP
3min @ 113% FTP
2min @ 50% FTP
2min @ 125% FTP
5min @ 75% FTP
3min @ 113% FTP
2min @ 50% FTP
2min @ 125% FTP
5min @ 75% FTP
3min @ 113% FTP
2min @ 50% FTP
2min @ 125% FTP
5min @ 75% FTP
3min @ 113% FTP
2min @ 50% FTP
2min @ 125% FTP
10min from 75 to 25% FTP
10min from 25 to 75% FTP3x 1min @ 110rpm, 75% FTP,
1min @ 80rpm, 50% FTP3min @ 113% FTP2min @ 50% FTP2min @ 125% FTP5min @ 75% FTP3min @ 113% FTP2min @ 50% FTP2min @ 125% FTP5min @ 75% FTP3min @ 113% FTP2min @ 50% FTP2min @ 125% FTP5min @ 75% FTP3min @ 113% FTP2min @ 50% FTP2min @ 125% FTP10min from 75 to 25% FTP
Workout overview

Duration: 1h 9m

Stress points: 94

Zone distribution

Z1: 25m

Z2: 24m

Z3: -

Z4: -

Z5: 12m

Z6: 8m

36%
35%
0%
0%
17%
12%

In order to go fast, you'll need to be able ride at your Vo2max pace and also your anaerobic capacity, increasing these abilities so that you'll be ready to dish out the pain this coming season. Warm-up 10 minutes and then do 3 x 1minute fast pedaling drills >110rpm, 5 minutes at tempo and then do 3 minutes Vo2 and then 2 minutes AC with 2 minutes recovery between each. Repeat 3 more times for a great workout! Cool down.

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