3 x 8 x 30/30 Vo2max

• Cycling
• 1h 10mTime
• 86Stress
• 0.86Intensity
• 45Popularity

About this workout

This workout features three sets of intense 30-second efforts at 136.4% FTP, pushing your anaerobic limits and improving your sprinting power and lactate tolerance. Perfect for sharpening your kick to close gaps during races or group rides, it's a brutal yet effective way to develop that essential top-end punch.

Workout structure

• Warm-Up 4 min @ 52% (52w)
• 1 min @ 52-91% (52-91w)
• Cooldown 4 min @ 58% (58w)
• 1 min @ 58-100% (58-100w)
• 4 min @ 61% (61w)
• 1 min @ 61-121% (61-121w)
• 6 min @ 58% (58w)
• 8X
  • 30 sec @ 136% (136w)
  • Rest 30 sec @ 67% (67w)
• 8 min @ 58% (58w)
• 8X
  • 30 sec @ 136% (136w)
  • Rest 30 sec @ 67% (67w)
• 8 min @ 58% (58w)
• 8X
  • 30 sec @ 136% (136w)
  • Rest 30 sec @ 67% (67w)
• 9 min @ 58% (58w)