30/30 ON/OFF 2x20min

• Cycling
• 1h 6mTime
• 81Stress
• 0.86Intensity
• 95Popularity

About this workout

This brutal 30/30 workout is designed to push your limits with high-intensity efforts at 120% FTP, perfect for building your aerobic ceiling and capacity for those steep climbs or race kicks. Incorporate this VO2 max staple into your routine to boost your performance on group rides and time trials.

Workout structure

• 10 min @ 50-65% (50-65w)
• 2X
  • 30 sec @ 120% (120w)
  • Rest 30 sec @ 55% (55w)
• 1 min @ 120% (120w)
• 3 min @ 60% (60w)
• 20X
  • 30 sec @ 120% (120w)
  • Rest 30 sec @ 55% (55w)
• 5 min @ 55% (55w)
• 20X
  • 30 sec @ 120% (120w)
  • Rest 30 sec @ 55% (55w)
• 5 min @ 55% (55w)