16min 30/30's #1

• Cycling
• 1h 26mTime
• 99Stress
• 0.83Intensity
• 30Popularity

About this workout

This VO2 max workout features a punishing main set of 3 sets of 16×30 seconds at 120% FTP, designed to push your aerobic ceiling and improve your capacity for those critical moments when the road kicks up. Perfect for building the top-end power needed for breakaways or sharp race kicks, this session is a must for serious cyclists looking to elevate their performance.

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)
• 16X
  • 30 sec @ 120% (120w)
  • 30 sec @ 55% (55w)
• Active 5 min @ 55% (55w)
• 16X
  • 30 sec @ 120% (120w)
  • 30 sec @ 55% (55w)
• Active 5 min @ 55% (55w)
• 16X
  • 30 sec @ 120% (120w)
  • 30 sec @ 55% (55w)
• Active 5 min @ 50% (50w)