30/15 VO2max

• Cycling
• 1h 3mTime
• 61Stress
• 0.76Intensity
• 20Popularity

About this workout

This 30/15 VO2max workout, featuring 4 sets of intense 30-second efforts at 113% FTP, will push your aerobic ceiling while developing the punch needed for those race kicks or breakaway efforts. It’s a classic choice for maximizing your high-end capacity, perfect for preparing for those gnarly climbs or a hard group ride.

Workout structure

• 6 min @ 27% (27w)
• 1 min @ 65% (65w)
• 5 min @ 65% (65w)
• 3X
  • 15 sec @ 113% (113w)
  • Rest 45 sec @ 65% (65w)
• Free-ride 2 min @ 65% (65w)
• 10X
  • 30 sec @ 113% (113w)
  • Rest 15 sec @ 27% (27w)
• 4:30 min @ 27% (27w)
• 10X
  • 30 sec @ 113% (113w)
  • Rest 15 sec @ 27% (27w)
• 4:30 min @ 27% (27w)
• 10X
  • 30 sec @ 113% (113w)
  • Rest 15 sec @ 27% (27w)
• 4:30 min @ 27% (27w)
• 10X
  • 30 sec @ 113% (113w)
  • Rest 15 sec @ 27% (27w)
• 3X
  • 1 min @ 27% (27w)