Extreme & training · start & finish Can Pastilla
VO2max 4 × 5 min · Ses Voltes
- Hard
- 75 km
- 1,114 m
- ≈ 3 h 15–3 h 30 min
Map and elevation profile
Move along the elevation profile to see where you are on the map.
Ses Voltes VO2max: 4 × 5 min on the steep side of Randa
Summary:
For experienced riders who know their FTP or heart-rate zones, are at home on narrow, steep lanes and want top-end fitness before big mountain days. The stimulus is VO2max: four 5-minute efforts up the Camí de ses Voltes on the Llucmajor side of Puig de Randa (2.0 km at 8.6%, ramp of about 15%), with 20–25 minutes easy on the 9.7 km loop between reps. Total: 74.6 km, 1,114 m of climbing, 3 h 15–3 h 30 min, including 20 min at VO2max. Safety: the single-lane ses Voltes with its blind hairpins is ridden only uphill – always descend on the Ma-5018 to Randa.
The route:
Km 0–11.5: From the shop take the Camí de Son Fangos (Ma-6012, km 1.2) past Es Pil·larí and the Camí de les Barraques (km 4.7) to the Ma-19A, the old Llucmajor road (km 6.2; never the Ma-19 motorway), which drags up at about 2% to 167 m (km 11.5).
Km 11.5–20.4: At km 16.3 skirt Llucmajor on the Ronda de Ponent, take the Ma-5010 towards Algaida at the roundabout (km 16.6) and at km 19.4 turn right into the narrow Camí des Putxets.
Km 20.4–23.9: Rep 1 starts at the foot of the ses Voltes (km 20.4); the lane ends at the Santuari de Gràcia car park (km 22.4). Turn sharp left up the short link to the Ma-5018 (383 m), then bear left downhill to Randa (km 23.9) – sharp right climbs to Cura; never descend the ses Voltes.
Km 23.9–53.1: The Ma-5017 leads to the Ma-5010 (km 24.9): turn left. The GPX turns back at the Camí des Coix Carro junction (km 27.5); instead of a U-turn on this fast road, go round the roundabout 350 m further on (+0.7 km per lap), then turn right into Camí des Putxets again: reps 2–4 start at GPX km 30.1, 39.8 and 49.6.
Km 53.1–74.6: After the fourth descent to Randa (km 53.1) ride home via Llucmajor (km 58) and the Ma-19A, mostly downhill after its crest at km 63.
The workout
≈ 3 h 15–3 h 30 min · 74.6 km · 4 × 5 min ses Voltes
Intensity profile: width = time, height = % FTP
- Warm-up≈ 50 minZ256–75 % FTP69–83 % LTHRRPE 3–4km 0–20.4
Shop to the foot of ses Voltes via the Ma-19A (never the Ma-19 motorway); on Camí des Putxets build to 80% FTP (RPE 5).
- Openers (in warm-up)3 × 1 minZ4–Z5105–110 % FTPRPE 7km 8.5–11.5
On the last 3 km of the Ma-19A drag, with 2 min easy between efforts.
- Rep 1 – VO2max5 minZ5106–110 % FTP> 106 % LTHRRPE 8–9km 20.4–22.4
From the foot: seated at 70–85 rpm, stand only on the steepest ramps; after 5 min spin to the top in your lowest gear.
- Recovery loop3 × 20–25 minZ1–Z2< 65 % FTPRPE 2–3km 22.4–30.1
Descend the Ma-5018 to Randa, loop back via Ma-5017, Ma-5010 and the roundabout; eat, drink, then build to 80% FTP on Camí des Putxets.
- Reps 2–4 – VO2max3 × 5 minZ5110–115 % FTP> 106 % LTHRRPE 8–9km 30.1 · 39.8 · 49.6
Closer to 120% only if your 5-minute best supports it. Stop the set if a rep drops more than 5% below rep 2.
- Cool-down≈ 50 minZ1–Z2< 65 % FTPRPE 2–3km 53.1–74.6
From Randa via Llucmajor and the Ma-19A to the shop, mostly downhill after the crest at km 63.
Training segments on the route click to show on the map
- 3 × openers, Ma-19A 3 × 1 min · 105–110% FTPkm 8.5–11.5
- 4 × Camí des Putxets 1 km · build to 80% FTPkm 19.4–20.4
- 4 × ses Voltes (VO2max) 4 × 5 min · 106–115% FTPkm 20.4–22.4
60–80 g carbohydrate per hour – a gel or bar every 20–30 min on the Ma-5010, never in the 5 minutes before a rep – plus two 750 ml bottles with electrolytes, refilled in Randa.
Less trained riders do 3 × 4 min at 106–110% FTP.
Strong riders add a fifth lap (about 10 km, 30 min). Reps 2–4 can go closer to 120% FTP, but only if your 5-minute best supports it.
Pace by feel (RPE 8–9, single words only), not heart rate, which lags in 5-minute reps. On rep 1 note where you are at 5:00 (a bend, a wall, a post) and reach the same spot on every rep; if you fall clearly short, call it a day.
Intensities are guidance – adapt them to your current fitness and to the traffic.
Safety on the route click an item with km to show it on the map
- Ma-19A only, never Ma-19
Ride only the Ma-19A, the old Llucmajor road; the Ma-19 is a motorway and closed to bicycles. The same applies on the way home via Llucmajor (km 58).
km 6.2–16.3 - Ma-5010: fast, no shoulder
The Ma-5010 is a narrow, fast road without a proper shoulder: ride single file with your rear light on and do no efforts there. You ride it again on every lap from km 24.9.
km 16.6–19.4 - Ses Voltes: blind hairpins
A single lane with blind hairpins and rough tarmac: cars may only drive up, so they come from behind – let them pass on a straight – but cyclists may ride down, so keep right on every bend. Stay seated on the steepest ramps (about 15%) so the rear wheel keeps its grip.
km 20.4–22.4 - Never descend ses Voltes
At the top turn sharp left to the Ma-5018, then bear left downhill to Randa (sharp right climbs to Cura). The Ma-5018 has hairpins and cars coming up: check your brakes before the first descent, stay on the tarmac (not the paths cutting the hairpins) and never go full gas here or through Randa and Llucmajor.
km 22.4–23.9 - Left turn, roundabout turnaround
At the Ma-5017/Ma-5010 junction (km 24.9) you turn left across oncoming traffic: stop and wait for a clear gap. Don't U-turn where the GPX turns back at Camí des Coix Carro (km 27.5) – go round the roundabout 350 m further on (+0.7 km per lap), again waiting for a clear gap, so you always enter Camí des Putxets with a right turn.
km 24.9–27.5 - Heat and shorter days
Late September and October can still be hot by midday: start in the morning, carry two bottles with electrolytes and refill in Randa. Days are getting shorter, so carry front and rear lights.
- Stop at warning signs
VO2max work is only for healthy, trained riders. Stop at once with chest pain, dizziness or unusual breathlessness.
Tips from our guides
- The ses Voltes is a single lane with blind hairpins and rough tarmac. Cars may only drive up, so they come from behind – let them pass on a straight – but cyclists may ride down, so keep right on every bend. Stay seated on the steepest ramps so the rear wheel keeps its grip. Never go full gas on the Ma-5018 descent or through Randa and Llucmajor.
- The Ma-5010 is a fast road without a proper shoulder: ride single file with your rear light on and do no efforts there. Wait for a clear gap at the Ma-5017 junction and at the roundabout – turning at the roundabout means you always enter Camí des Putxets with a right turn.
- Late September and October can still be hot by midday: start in the morning, carry two bottles with electrolytes and refill in Randa. Watch out on Tuesdays – Celler de Randa and Ca'n Eusebio are both closed, so refill in Llucmajor town centre. Days are getting shorter: in autumn and winter carry front and rear lights.
- Bike setup: the lowest gearing you can get (34×32 or similar) so you can stay seated on the steepest ramps; check brakes and tyre pressure before the first descent, and set up a lap screen (with 3 s or 10 s power) on your computer.
- Without a power meter, pace by feel (RPE 8–9), not heart rate, which lags in 5-minute reps. On rep 1 note where you are at 5:00 (a bend, a wall, a post) and reach the same spot on every rep; if you fall clearly short, call it a day. VO2max work is only for healthy, trained riders – stop at once with chest pain, dizziness or unusual breathlessness.
More routes
All routes →Rides of similar difficulty you might also like.
