VO2Max

30x30s OnOff

  • Cycling
  • 34mTime
  • 33Stress
  • 0.76Intensity
  • 130Popularity

About this workout

This workout features intense bursts of 15-second efforts at 110% FTP, perfect for boosting your aerobic ceiling and power for when the climbs get steep or the finish line approaches. Use this session to enhance your top-end fitness and prepare for those hard race kicks or aggressive group ride surges.

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Workout structure

  • 10 min @ 75-85% (75-85w)
  • 9X
    • 15 sec @ 110% (110w)
    • 30 sec @ 55% (55w)
  • 15 sec @ 110% (110w)
  • 5 min @ 75-85% (75-85w)
  • 9X
    • 15 sec @ 110% (110w)
    • 30 sec @ 55% (55w)
  • 15 sec @ 110% (110w)
  • 5 min @ 55% (55w)