30-30 vo2max lungo

• Cycling
• 1h 6mTime
• 63Stress
• 0.76Intensity
• 136Popularity

About this workout

This workout features a demanding main set of 30-second efforts at 114% FTP, perfect for pushing your VO2 max ceiling, much like the classic 4x4 intervals. It's an ideal session to build the explosive capacity needed for those tough climbs or sprint finishes, ensuring you’re race-ready and able to respond to any attack.

Workout structure

• 5 min @ 29% (29w)
• 2 min @ 48% (48w)
• 3 min @ 48-119% (48-119w)
• 5 min @ 29% (29w)
• 11X
  • 30 sec @ 114% (114w)
  • 30 sec @ 67% (67w)
• 2 min @ 29% (29w)
• 5 min @ 67% (67w)
• 2 min @ 29% (29w)
• 11X
  • 30 sec @ 114% (114w)
  • 30 sec @ 67% (67w)
• 2 min @ 29% (29w)
• 10 min @ 67% (67w)
• 3 min @ 67-29% (67-29w)
• 5 min @ 29% (29w)