30/30 3x9 @ 120% FTP

• Cycling
• 1hTime
• 63Stress
• 0.79Intensity
• 15Popularity

About this workout

This brutal 30/30 workout hones your VO2 max with sustained efforts at 120% FTP, perfect for developing the raw capacity needed for explosive race kicks and aggressive climbs. Incorporate this session into your training when you're looking to push your limits and boost your performance on race day.

Workout structure

• 6 min @ 50% (50w)
• 6:30 min @ 72% (72w)
• 2X
  • 30 sec @ 115% (115w)
  • 30 sec @ 60% (60w)
• 30 sec @ 115% (115w)
• 5 min @ 40% (40w)
• 8X
  • 30 sec @ 120% (120w)
  • 30 sec @ 50% (50w)
• 30 sec @ 120% (120w)
• 4 min @ 40% (40w)
• 8X
  • 30 sec @ 120% (120w)
  • 30 sec @ 50% (50w)
• 30 sec @ 120% (120w)
• 4 min @ 40% (40w)
• 8X
  • 30 sec @ 120% (120w)
  • 30 sec @ 50% (50w)
• 30 sec @ 120% (120w)
• 6:30 min @ 50-40% (50-40w)