3*10*30"/15"

• Cycling
• 1hTime
• 64Stress
• 0.80Intensity
• 15Popularity

About this workout

This workout features 3 sets of 10 x 30 seconds at 120% FTP, with brief 15-second recoveries—perfect for pushing your VO2 max limits and building that crucial aerobic capacity for when the road gets steep. Ideal for those looking to enhance their performance in group rides or time trials, this session combines intensity with strategic recovery to maximize your gains.

Workout structure

• 15 min @ 40-70% (40-70w)
• 5 min @ 60% (60w)
• 10X
  • 30 sec @ 120% (120w)
  • 15 sec @ 40% (40w)
• 5 min @ 60% (60w)
• 10X
  • 30 sec @ 120% (120w)
  • 15 sec @ 40% (40w)
• 5 min @ 60% (60w)
• 10X
  • 30 sec @ 120% (120w)
  • 15 sec @ 40% (40w)
• 7:30 min @ 60% (60w)