2x 10 x 30`30` VO2MAX

• Cycling
• 1h 1mTime
• 74Stress
• 0.85Intensity
• 31Popularity

About this workout

This gnarly workout features two sets of 10 intervals at 150% FTP for 30 seconds, followed by 30 seconds of recovery — a brutal way to build your kick for closing gaps and developing raw sprinting power. Perfect for adding some punch to your race-day efforts or sharpening your legs for group rides where every second counts.

Workout structure

• 15 min @ 40-65% (40-65w)
• 5 min @ 60% (60w)
• 10X
  • 30 sec @ 150% (150w)
  • 30 sec @ 40% (40w)
• 5 min @ 40% (40w)
• 10X
  • 30 sec @ 150% (150w)
  • 30 sec @ 40% (40w)
• 5 min @ 40% (40w)
• 11:30 min @ 60% (60w)