30-20-10

• Cycling
• 40mTime
• 29Stress
• 0.66Intensity
• 76Popularity

About this workout

The 30-20-10 workout features intense bursts of 20 seconds at 83% FTP, designed to push your VO2 max and enhance your aerobic ceiling. This session is perfect for building capacity for those sharp climbs or race kicks when every second counts.

Workout structure

• 3 min @ 27% (27w) 90 rpm
• 2 min @ 65% (65w) 100 rpm
• 30 sec @ 83% (83w) 95 rpm
• 20 sec @ 98% (98w) 90 rpm
• 10 sec @ 113% (113w) 90 rpm
• 4 min @ 27% (27w) 95 rpm
• 4X
  • 30 sec @ 65% (65w)
  • 20 sec @ 83% (83w)
  • 10 sec @ 113% (113w)
• 2 min @ 27% (27w) 95 rpm
• 4X
  • 30 sec @ 65% (65w)
  • 20 sec @ 83% (83w)
  • 10 sec @ 113% (113w)
• 2 min @ 27% (27w) 95 rpm
• 4X
  • 30 sec @ 65% (65w)
  • 20 sec @ 83% (83w)
  • 10 sec @ 113% (113w)
• 2 min @ 27% (27w) 95 rpm
• 4X
  • 30 sec @ 65% (65w)
  • 20 sec @ 83% (83w)
  • 10 sec @ 113% (113w)
• 5 min @ 27% (27w) 90 rpm
• 3 min @ 27% (27w) 80 rpm