30-30@120/115/110%

• Cycling
• 59mTime
• 61Stress
• 0.79Intensity
• 16Popularity

About this workout

This VO2 max workout features 9 intervals of 30 seconds at a brutal 120% FTP, punctuated by short recoveries, perfect for boosting your aerobic ceiling and pushing your limits. Ideal for sharpening your performance in group rides and time trials, this workout is a classic for developing the kick needed for those decisive moments.

Workout structure

• 2 min @ 50% (50w) Erg
• 2 min @ 60% (60w) Erg
• 2 min @ 70% (70w) Erg
• 2 min @ 80% (80w) Erg
• 1 min @ 110% (110w) Erg
• 5 min @ 50% (50w) Erg
• 9X
  • 30 sec @ 120% (120w) 8% Slope
  • 30 sec @ 50% (50w) 2% Slope
• 30 sec @ 120% (120w) 8% Slope
• 5 min @ 50% (50w) Erg
• 9X
  • 30 sec @ 115% (115w) 8% Slope
  • 30 sec @ 50% (50w) 2% Slope
• 30 sec @ 115% (115w) 8% Slope
• 5 min @ 50% (50w) Erg
• 9X
  • 30 sec @ 110% (110w) 8% Slope
  • 30 sec @ 50% (50w) 2% Slope
• 30 sec @ 110% (110w) 8% Slope
• 6:30 min @ 50-40% (50-40w) Erg