30/30 VO2max + 8 min self-paced + aerobic 30 min

• Cycling
• 1h 28mTime
• 99Stress
• 0.82Intensity
• 20Popularity

About this workout

Push your limits with 9 × 30 seconds at 150% FTP, building that explosive kick for closing gaps and boosting raw sprinting power. Perfect for race day preparation or intense group ride efforts, this workout combines anaerobic intensity with aerobic endurance to keep you sharp and ready for any challenge.

Workout structure

• 15 min @ 60% (60w)
• 1 min @ 70% (70w)
• 1 min @ 80% (80w)
• 1 min @ 90% (90w)
• 1 min @ 100% (100w)
• 3 min @ 40% (40w)
• 9X
  • 30 sec @ 150% (150w)
  • 30 sec @ 40% (40w)
• 30 sec @ 150% (150w)
• 4 min @ 40% (40w)
• 8 min @ 115% (115w)
• 5 min @ 40% (40w)
• 40 min @ 65% (65w)