3 sets 7x30/30

• Cycling
• 55mTime
• 60Stress
• 0.81Intensity
• 15Popularity

About this workout

This intense workout features 3 sets of 7 x 30 seconds at 120% FTP, designed to push your VO2 max and enhance your aerobic ceiling for those hard race kicks and climbs. Perfect for building the explosive power needed when the road steepens or during high-paced group rides, this session is a must for any serious cyclist.

Workout structure

• Warm-Up 10 min @ 50% (50w)
• 30 sec @ 95% (95w)
• Rest 30 sec @ 50% (50w)
• 30 sec @ 105% (105w)
• Rest 30 sec @ 50% (50w)
• 30 sec @ 115% (115w)
• Rest 30 sec @ 50% (50w)
• 3 min @ 60% (60w)
• 7X
  • 30 sec @ 120% (120w)
  • Rest 30 sec @ 70% (70w)
• 3 min @ 60% (60w)
• 7X
  • 30 sec @ 120% (120w)
  • Rest 30 sec @ 70% (70w)
• 3 min @ 60% (60w)
• 7X
  • 30 sec @ 120% (120w)
  • Rest 30 sec @ 70% (70w)
• 3 min @ 60% (60w)
• Cooldown 9 min @ 50% (50w)