VO2Max

3030s at 115/80% FTP

  • Cycling
  • 45mTime
  • 56Stress
  • 0.86Intensity
  • 50Popularity

About this workout

This VO2 max workout features two sets of 10 hard-hitting 30-second efforts at 115% FTP, perfect for boosting your aerobic ceiling and building the explosive power needed for race kicks or aggressive group ride surges. It's a solid choice for those preparing for an FTP test or looking to elevate their performance in high-intensity scenarios.

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Workout structure

  • 5 min @ 50% (50w)
  • 3X
    • 30 sec @ 125% (125w)
    • Rest 30 sec @ 75% (75w)
  • 1 min @ 25% (25w)
  • 3X
    • 30 sec @ 125% (125w)
    • Rest 30 sec @ 25% (25w)
  • 3 min @ 35% (35w)
  • 10X
    • 30 sec @ 115% (115w)
    • Rest 30 sec @ 80% (80w)
  • 5 min @ 40% (40w)
  • 10X
    • 30 sec @ 115% (115w)
    • Rest 30 sec @ 80% (80w)
  • 5 min @ 40% (40w)