Rattler 300
All weeks

Thursday, October 1 · Week 7 · Build

VO2 intro 5 × 3

VO2 maxKey session
57 min53 TSSTrainer-friendlyAerobic ceiling

Three minutes at 112–118%. Recover 3 minutes easy. These should be hard but repeatable — not a KOM attempt.

At 268 W FTP

  1. 18mWarm-up90–100 rpm134–174 WZ2
  2. 3mVO2 1300–316 WZ5
  3. 3mRecover121–147 WZ1
  4. 3mVO2 2300–316 WZ5
  5. 3mRecover121–147 WZ1
  6. 3mVO2 3300–316 WZ5
  7. 3mRecover121–147 WZ1
  8. 3mVO2 4300–316 WZ5
  9. 3mRecover121–147 WZ1
  10. 3mVO2 5300–316 WZ5
  11. 12mCool-down121–155 WZ1

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