17 x 30sec VO2 Max Pyramid

• Cycling
• 20mTime
• 42Stress
• 1.12Intensity
• 15Popularity

About this workout

This brutal 17 x 30sec VO2 Max pyramid will have you grinding out intense efforts at 160% FTP, perfect for building that top-end punch needed to close gaps in races or power through tough climbs. Ideal for seasoned riders looking to push their limits, these intervals sharpen your anaerobic capacity and elevate your overall performance.

Workout structure

• 1 min @ 50% (50w)
• 1 min @ 100% (100w)
• 1 min @ 50% (50w)
• 2X
  • 30 sec @ 150% (150w)
  • 30 sec @ 50% (50w)
• 3X
  • 30 sec @ 155% (155w)
  • 30 sec @ 50% (50w)
• 3X
  • 30 sec @ 160% (160w)
  • 30 sec @ 50% (50w)
• 2X
  • 30 sec @ 165% (165w)
  • 30 sec @ 50% (50w)
• 2X
  • 30 sec @ 160% (160w)
  • 30 sec @ 50% (50w)
• 3X
  • 30 sec @ 155% (155w)
  • 30 sec @ 50% (50w)
• 2X
  • 30 sec @ 150% (150w)
  • 30 sec @ 50% (50w)