30/15s (120% - 40%) - Sets with OE (Garmin) 3 min RBI

• Cycling
• 1h 1mTime
• 54Stress
• 0.73Intensity
• 105Popularity

About this workout

This workout features intense 30/15s intervals that push your limits, delivering a powerful stimulus for VO2 max development. Perfect for those seeking to boost their performance in races or high-intensity group rides, it's the kind of brutal effort that elevates your aerobic ceiling and prepares you for the road ahead.

Workout structure

• Open-ended 20 min @ 50% (50w)
• 10X
  • 30 sec @ 120% (120w)
  • Rest 15 sec @ 40% (40w)
• Open-ended 3 min @ 40% (40w)
• 10X
  • 30 sec @ 120% (120w)
  • Rest 15 sec @ 40% (40w)
• Open-ended 3 min @ 40% (40w)
• Open-ended 20 min @ 60% (60w)