30/15 VO2 Max - 10 August 2026

• Cycling
• 1h 10mTime
• 73Stress
• 0.79Intensity
• 15Popularity

About this workout

A structured ERG workout featuring a gradual warm-up, three sets of 13x30s at 115% FTP with 15s recoveries at 50% FTP, separated by 5-minute active recoveries, and a gradual cool-down.

Workout structure

• Warm-Up 13 min @ 50-70% (50-70w)
• 2 min @ 50% (50w)
• 13X
  • Interval 30 sec @ 115% (115w)
  • Rest 15 sec @ 50% (50w)
• Rest 5 min @ 50% (50w)
• 13X
  • Interval 30 sec @ 115% (115w)
  • Rest 15 sec @ 50% (50w)
• Rest 5 min @ 50% (50w)
• 13X
  • Interval 30 sec @ 115% (115w)
  • Rest 15 sec @ 50% (50w)
• Cooldown 15:45 min @ 55-45% (55-45w)