12min 30/30's #2

• Cycling
• 1h 14mTime
• 82Stress
• 0.82Intensity
• 55Popularity

About this workout

This workout features gnarly 30/30 intervals that push your VO2 max to new heights, ideal for building the aerobic ceiling needed for those steep climbs or breakaway efforts. Perfect for mid-week intensity, it’s a great way to crank up your fitness without overcooking your legs.

Workout structure

• Warm-Up 10 min @ 45-65% (45-65w)
• Active 2 min @ 60% (60w)
• Active 2 min @ 70% (70w)
• Active 2 min @ 80% (80w)
• Active 2 min @ 90% (90w)
• Active 5 min @ 55% (55w)
• 12X
  • 30 sec @ 120% (120w)
  • 30 sec @ 55% (55w)
• Active 5 min @ 55% (55w)
• 12X
  • 30 sec @ 120% (120w)
  • 30 sec @ 55% (55w)
• Active 5 min @ 55% (55w)
• 12X
  • 30 sec @ 120% (120w)
  • 30 sec @ 55% (55w)
• Active 5 min @ 50% (50w)