30x30s OnOff

• Cycling
• 1hTime
• 83Stress
• 0.91Intensity
• 47Popularity

About this workout

This workout consists of intense 30-second bursts at 120% FTP, followed by brief recoveries to crank up your VO2 max and prepare for those steep climbs or explosive race scenarios. Perfect for pushing your aerobic ceiling and simulating the demands of aggressive group rides or competitive sprints.

Workout structure

• 10 min @ 50-80% (50-80w)
• 5X
  • 30 sec @ 120% (120w)
  • 30 sec @ 80% (80w)
• 2 min @ 80% (80w)
• 5X
  • 30 sec @ 120% (120w)
  • 30 sec @ 80% (80w)
• 2 min @ 80% (80w)
• 5X
  • 30 sec @ 120% (120w)
  • 30 sec @ 80% (80w)
• 2 min @ 80% (80w)
• 5X
  • 30 sec @ 120% (120w)
  • 30 sec @ 80% (80w)
• 2 min @ 80% (80w)
• 5X
  • 30 sec @ 120% (120w)
  • 30 sec @ 80% (80w)
• 2 min @ 80% (80w)
• 5X
  • 30 sec @ 120% (120w)
  • 30 sec @ 80% (80w)
• 10 min @ 80-50% (80-50w)