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120min Complete VO2max Development

A comprehensive workout targeting various aspects of VO2max development
2h Duration
10
Intensity
96
Training stress
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Workout Segments

Easy Warmup

Light intensity warm-up to prepare the body for exercise
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Duration 5m
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Intensity 2
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Power 40% - 55% FTP
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Heart Rate 60% - 65% Max HR

Build Warmup

Gradually increasing intensity to prepare for the main workout
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Duration 5m
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Intensity 3
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Power 55% - 70% FTP
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Heart Rate 65% - 75% Max HR

Ramp Warmup

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Duration 10m
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Intensity 4
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Power 55% - 90% FTP
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Heart Rate 65% - 88% Max HR

Aerobic Capacity 8m

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Duration 8m
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Intensity 8
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Power 102% - 108% FTP
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Heart Rate 92% - 98% Max HR

Long Recovery

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Duration 10m
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Intensity 2
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Power 40% - 55% FTP
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Heart Rate 60% - 70% Max HR

VO2max 3min

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Duration 12m
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Intensity 9
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Power 106% - 120% FTP
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Heart Rate 95% - 105% Max HR

Long Recovery

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Duration 20m
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Intensity 2
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Power 40% - 55% FTP
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Heart Rate 60% - 70% Max HR

Endurance

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Duration 10m
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Intensity 4
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Power 56% - 75% FTP
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Heart Rate 70% - 80% Max HR

Anaerobic 3m

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Duration 3m
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Intensity 10
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Power 120% - 140% FTP
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Heart Rate 90% - 100% Max HR

Recovery

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Duration 12m
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Intensity 2
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Power 40% - 55% FTP
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Heart Rate 60% - 70% Max HR

Endurance

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Duration 20m
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Intensity 4
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Power 56% - 75% FTP
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Heart Rate 70% - 80% Max HR

Cool Down

Gradually decreasing intensity to safely end the workout
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Duration 5m
mode_heat
Intensity 2
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Power 40% - 55% FTP
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Heart Rate 60% - 65% Max HR