30s/30s 120%/50% 20*3

• Cycling
• 1h 40mTime
• 121Stress
• 0.85Intensity
• 15Popularity

About this workout

This gnarly VO2 max workout features 3 sets of 20 intervals at 120% FTP with brief recoveries, pushing your aerobic ceiling and readiness for steep climbs or high-paced group rides. It's a perfect choice for those looking to build explosive power and sustain efforts when the race heats up.

Workout structure

• Warm-Up 3 min @ 50% (50w)
• 10 sec @ 200% (200w)
• Cooldown 50 sec @ 65% (65w)
• 3X
  • 10 sec @ 200% (200w)
  • 50 sec @ 65% (65w)
• 1 min @ 50% (50w)
• 3 min @ 75% (75w)
• 2 min @ 50% (50w)
• 5 min @ 50-85% (50-85w)
• 5 min @ 92% (92w)
• 3 min @ 50% (50w)
• 20X
  • 30 sec @ 120% (120w)
  • 30 sec @ 50% (50w)
• 3 min @ 50% (50w)
• 20X
  • 30 sec @ 120% (120w)
  • 30 sec @ 50% (50w)
• 3 min @ 50% (50w)
• 20X
  • 30 sec @ 120% (120w)
  • 30 sec @ 50% (50w)
• 3 min @ 50% (50w)
• 5 min @ 70-45% (70-45w)