30T -20SS- VO2- 20SS -30T

• Cycling
• 2h 22mTime
• 163Stress
• 0.83Intensity
• 60Popularity

About this workout

This brutal VO2 max workout features 12 hard-hitting intervals of 40 seconds at 120% FTP, ideal for pushing your aerobic ceiling and preparing for those steep climbs or race kicks. Perfect for cyclists looking to elevate their performance in time trials or group rides, this session will help you test your VO2 capabilities and build explosive power.

Workout structure

• 5 min @ 60% (60w)
• 6 min @ 75% (75w)
• 6 min @ 80% (80w)
• 6 min @ 85% (85w)
• 6 min @ 80% (80w)
• 6 min @ 75% (75w)
• 5 min @ 60% (60w)
• 2X
  • 5 min @ 94% (94w)
  • 5 min @ 87% (87w)
• 5 min @ 60% (60w)
• 12X
  • 40 sec @ 120% (120w)
  • 20 sec @ 50% (50w)
• 5 min @ 60% (60w)
• 2X
  • 5 min @ 94% (94w)
  • 5 min @ 87% (87w)
• 5 min @ 60% (60w)
• 6 min @ 75% (75w)
• 6 min @ 80% (80w)
• 6 min @ 85% (85w)
• 6 min @ 80% (80w)
• 6 min @ 75% (75w)
• 5 min @ 60% (60w)