30/15 short intervals (3x15)

• Cycling
• 59mTime
• 81Stress
• 0.90Intensity
• 40Popularity

About this workout

Get ready to push your limits with this 30/15 short intervals workout, designed to elevate your aerobic ceiling and boost your VO2 max. Perfect for those looking to improve their power output for climbing or high-intensity efforts during races, this session will leave you feeling both challenged and accomplished.

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)
• 15X
  • Active 30 sec @ 120% (120w) 95 rpm
  • Rest 15 sec @ 50% (50w) 85 rpm
• Active 3:45 min @ 55% (55w)
• 15X
  • Active 30 sec @ 120% (120w) 95 rpm
  • Rest 15 sec @ 50% (50w) 85 rpm
• Active 3:45 min @ 55% (55w)
• 15X
  • 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