10min 30/30's (120%/55%)

• Cycling
• 51mTime
• 61Stress
• 0.85Intensity
• 26Popularity

About this workout

This savage workout features 30/30s to push your VO2 max, with short bursts at 120% FTP that mimic the intensity of race kicks or breakaways, making it a powerful addition to your training arsenal. Perfect for those looking to raise their aerobic ceiling and build the capacity needed for when the road really kicks up.

Workout structure

• 2 min @ 45% (45w)
• 2 min @ 65% (65w)
• 1 min @ 100% (100w)
• 30 sec @ 120% (120w)
• 4 min @ 55% (55w)
• 9X
  • 30 sec @ 120% (120w)
  • 30 sec @ 55% (55w)
• 30 sec @ 120% (120w)
• 4 min @ 55% (55w)
• 9X
  • 30 sec @ 120% (120w)
  • 30 sec @ 55% (55w)
• 30 sec @ 120% (120w)
• 4 min @ 55% (55w)
• 9X
  • 30 sec @ 120% (120w)
  • 30 sec @ 55% (55w)
• 30 sec @ 120% (120w)
• 3 min @ 55% (55w)
• 2 min @ 45% (45w)