VO2Max

30x30s OnOff

  • Cycling
  • 55mTime
  • 72Stress
  • 0.88Intensity
  • 703Popularity

About this workout

This workout features a punishing 30-second effort at 120% FTP, followed by brief recoveries, designed to push your VO2 max and raise your aerobic ceiling for those moments when the road steepens. Perfect for developing the explosive power needed for race kicks and breakaways, it’s a high-intensity staple that will leave you gasping for air but craving more.

al

Workout structure

  • 12 min @ 50-80% (50-80w)
  • 9X
    • 30 sec @ 120% (120w)
    • 15 sec @ 50% (50w)
  • 30 sec @ 120% (120w)
  • 3 min @ 60-80% (60-80w)
  • 9X
    • 30 sec @ 120% (120w)
    • 15 sec @ 50% (50w)
  • 30 sec @ 120% (120w)
  • 3 min @ 50-80% (50-80w)
  • 10X
    • 30 sec @ 120% (120w)
    • 15 sec @ 50% (50w)
  • 3 min @ 50-80% (50-80w)
  • 9X
    • 30 sec @ 120% (120w)
    • 15 sec @ 50% (50w)
  • 30 sec @ 120% (120w)
  • 5 min @ 50-40% (50-40w)