2021 30/20 120/50

• Cycling
• 2h 28mTime
• 218Stress
• 0.94Intensity
• 36Popularity

About this workout

This savage VO2 max workout features 11 sets of 10 x 30 seconds at 120% FTP, pushing your aerobic ceiling to new heights. Perfect for preparing for intense race kicks or boosting your performance on steep climbs, this session is a must for serious cyclists looking to up their game.

Workout structure

• Warm-Up 3 min @ 50% (50w)
• 10X
  • 30 sec @ 120% (120w)
• 10X
  • Cooldown 30 sec @ 50% (50w)
• 3 min @ 50% (50w)
• 10X
  • 30 sec @ 120% (120w)
• 10X
  • 30 sec @ 50% (50w)
• 3 min @ 50% (50w)
• 10X
  • 30 sec @ 120% (120w)
• 10X
  • 30 sec @ 50% (50w)
• 3 min @ 50% (50w)
• 10X
  • 30 sec @ 120% (120w)
• 10X
  • 30 sec @ 50% (50w)
• 3 min @ 50% (50w)
• 10X
  • 30 sec @ 120% (120w)
• 10X
  • 30 sec @ 50% (50w)
• 3 min @ 50% (50w)
• 10X
  • 30 sec @ 120% (120w)
• 10X
  • 30 sec @ 50% (50w)
• 3 min @ 50% (50w)
• 10X
  • 30 sec @ 120% (120w)
• 10X
  • 30 sec @ 50% (50w)
• 3 min @ 50% (50w)
• 10X
  • 30 sec @ 120% (120w)
• 10X
  • 30 sec @ 50% (50w)
• 3 min @ 50% (50w)
• 10X
  • 30 sec @ 120% (120w)
• 10X
  • 30 sec @ 50% (50w)
• 3 min @ 50% (50w)
• 10X
  • 30 sec @ 120% (120w)
• 10X
  • 30 sec @ 50% (50w)
• 3 min @ 50% (50w)
• 10X
  • 30 sec @ 120% (120w)
• 10X
  • 30 sec @ 50% (50w)
• 5 min @ 50% (50w)