30/15s 120%

• Cycling
• 1hTime
• 61Stress
• 0.78Intensity
• 75Popularity

About this workout

This intense 30/15s workout cranks your VO2 max to new heights with repeated bursts at 120% FTP, perfect for simulating race kicks and sharpening your sprinting power. Incorporate this gnarly session into your routine to build the engine needed for when the road gets steep or the pace heats up.

Workout structure

• 1:30 min @ 40% (40w)
• 1:30 min @ 44% (44w)
• 1:30 min @ 46% (46w)
• 1:30 min @ 49% (49w)
• 1:30 min @ 51% (51w)
• 1:30 min @ 54% (54w)
• 1:30 min @ 56% (56w)
• 1:30 min @ 59% (59w)
• 1:30 min @ 61% (61w)
• 1:30 min @ 65% (65w)
• 5 min @ 60% (60w)
• 10X
  • 30 sec @ 120% (120w)
  • 15 sec @ 40% (40w)
• 3 min @ 40% (40w)
• 10X
  • 30 sec @ 120% (120w)
  • 15 sec @ 40% (40w)
• 3 min @ 40% (40w)
• 10X
  • 30 sec @ 120% (120w)
  • 15 sec @ 40% (40w)
• 11:30 min @ 40% (40w)