30-30 vo2max

• Cycling
• 1h 7mTime
• 57Stress
• 0.71Intensity
• 50Popularity

About this workout

This 30-30 VO2 max workout is a challenging blend of short, intense efforts designed to push your aerobic ceiling, perfect for when the road kicks up or during a group ride with tough climbs. With a structure reminiscent of the Norwegian 4x4 and 30/15 protocols, it’s an effective way to build the kick you need for race day and sustained efforts.

Workout structure

• 5 min @ 29% (29w)
• 2 min @ 48% (48w)
• 3 min @ 48-119% (48-119w)
• 5 min @ 29% (29w)
• 5X
  • 30 sec @ 114% (114w)
  • 30 sec @ 67% (67w)
• 2 min @ 29% (29w)
• 5 min @ 67% (67w)
• 2 min @ 29% (29w)
• 5X
  • 30 sec @ 114% (114w)
  • 30 sec @ 67% (67w)
• 2 min @ 29% (29w)
• 5 min @ 67% (67w)
• 2 min @ 29% (29w)
• 5X
  • 30 sec @ 114% (114w)
  • 30 sec @ 67% (67w)
• 2 min @ 29% (29w)
• 10 min @ 67% (67w)
• 2 min @ 67-48% (67-48w)
• 5 min @ 29% (29w)