30/30 0603

• Cycling
• 1h 2mTime
• 68Stress
• 0.81Intensity
• 110Popularity

About this workout

This VO2 max workout features 4 sets of 8 × 30 seconds at a punishing 120% FTP, pushing your limits to boost your aerobic ceiling. Perfect for those looking to build capacity for when the road kicks up, it’s a staple for cyclists preparing for intense group rides or race efforts.

Workout structure

• Warm-Up 5 min @ 50% (50w)
• 8X
  • 30 sec @ 120% (120w)
  • Rest 30 sec @ 45% (45w)
• 5 min @ 70% (70w)
• 8X
  • 30 sec @ 120% (120w)
  • Rest 30 sec @ 45% (45w)
• 5 min @ 70% (70w)
• 8X
  • 30 sec @ 120% (120w)
  • Rest 30 sec @ 45% (45w)
• 5 min @ 70% (70w)
• 8X
  • 30 sec @ 120% (120w)
  • 30 sec @ 45% (45w)
• 5 min @ 70% (70w)
• 5 min @ 50% (50w)