Workout
Simulate race attacks with four VO2 max intervals: three 3-minute efforts and a final 5-minute 'go until you blow' effort.
warmup
Intensity: 40percentage
2 mins @ 1/10 RPE
warmup
Intensity: 70percentage
2 mins @ 5/10 RPE
warmup
Intensity: 60percentage
2 mins @ 3/10 RPE
active
Intensity: 115percentage
Interval 1/4: 1.5 mins @ 10/10 RPE
active
Intensity: 100percentage
Interval 1/4: 1.5 mins @ 7/10 RPE
recovery
Intensity: 40percentage
2 mins @ 1/10 RPE
active
Intensity: 100percentage
Interval 2/4: 1.5 mins @ 7/10 RPE
active
Intensity: 115percentage
Interval 2/4: 1.5 mins @ 10/10 RPE
recovery
Intensity: 40percentage
2 mins @ 1/10 RPE
active
Intensity: 115percentage
Interval 3/4: 1.5 mins @ 10/10 RPE
active
Intensity: 100percentage
Interval 3/4: 1.5 mins @ 7/10 RPE
recovery
Intensity: 40percentage
2 mins @ 1/10 RPE
active
Intensity: 100percentage
Interval 4/4: 2.5 mins @ 7/10 RPE
active
Intensity: 115percentage
Interval 4/4: 2.5 mins @ 10/10 RPE
cooldown
Intensity: 40percentage
2 mins @ 1/10 RPE
cooldown
Intensity: 60percentage
2 mins @ 3/10 RPE
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