2x 8x 30/30

• Cycling
• 44mTime
• 44Stress
• 0.77Intensity
• 70Popularity

About this workout

This VO2 max workout features a punishing main set of 15 x 30 seconds at 120% FTP, interspersed with brief recoveries that will push your limits and build your aerobic ceiling. Ideal for those looking to improve their performance in hard group rides or race scenarios, this session will leave you gasping but stronger.

Workout structure

• 5 min @ 50% (50w)
• 5 min @ 50-80% (50-80w)
• 30 sec @ 120% (120w)
• 3 min @ 50% (50w)
• 7X
  • 30 sec @ 120% (120w)
  • Rest 30 sec @ 55% (55w)
• 30 sec @ 120% (120w)
• 5 min @ 50% (50w)
• 8X
  • 30 sec @ 120% (120w)
  • Rest 30 sec @ 55% (55w)
• 30 sec @ 120% (120w)
• 10 min @ 45% (45w)