30/15 short intervals (3x10) Progression 1

• Cycling
• 48mTime
• 62Stress
• 0.88Intensity
• 60Popularity

About this workout

This VO2 max workout features 3 sets of 10 intervals at a punishing 120% FTP, designed to push your aerobic ceiling and develop capacity for when the road kicks up. Perfect for sharpening your legs for race day or elevating your group ride performance, this session will leave you gasping for air but stronger in the long run.

Workout structure

• Active 2:30 min @ 60% (60w) 85 rpm
• Active 2:30 min @ 70% (70w) 85 rpm
• Active 1 min @ 95% (95w) 90 rpm
• Active 30 sec @ 105% (105w)
• Active 1 min @ 50% (50w) 85 rpm
• Active 30 sec @ 145% (145w) 105 rpm
• Active 2 min @ 90% (90w)
• 10X
  • Active 30 sec @ 120% (120w) 95 rpm
  • Rest 15 sec @ 50% (50w) 85 rpm
• Active 3:45 min @ 55% (55w)
• 10X
  • Active 30 sec @ 120% (120w) 95 rpm
  • Rest 15 sec @ 50% (50w) 85 rpm
• Active 3:45 min @ 55% (55w)
• 10X
  • Active 30 sec @ 120% (120w) 95 rpm
  • Rest 15 sec @ 50% (50w) 85 rpm
• Active 4 min @ 45% (45w)
• Active 2 min @ 80% (80w) 85 rpm
• Cooldown 2:30 min @ 60-40% (60-40w) 85 rpm