12x 30 sec VO2 intervals

• Swimming
• 23mTime
• 27Stress
• 0.83Intensity
• 46Popularity

About this workout

This workout features a series of intense Billat intervals designed to push your VO2 max, with short but punishing 30-second efforts at 120% FTP followed by brief recoveries. Perfect for building your capacity when the road kicks up or in those final race sprints, this session will leave your lungs screaming and your legs begging for mercy.

Workout structure

• 4 min @ 50-60% (50-60w)
• 11X
  • 30 sec @ 120% (120w)
  • 1 min @ 60% (60w)
• 30 sec @ 120% (120w)
• 2 min @ 60% (60w)