VO2Max

3s and 30s

  • Cycling
  • 56mTime
  • 91Stress
  • 0.99Intensity
  • 30Popularity

About this workout

The 3s and 30s workout pushes your limits with three hard-hitting 3-minute intervals at 120% FTP, perfect for boosting your VO2 max and preparing for those explosive climbs or race attacks. This session is ideal for developing the aerobic ceiling you'll rely on when the pace heats up in group rides or during time trials.

shelkov

Workout structure

  • Warm-Up 7 min @ 24-90% (24-90w)
  • 4X
    • Active 30 sec @ 130% (130w)
    • Rest 30 sec @ 75% (75w)
  • Active 1 min @ 80% (80w)
  • 3X
    • Active 3 min @ 110% (110w)
    • Rest 3 min @ 80% (80w)
  • 4X
    • Active 30 sec @ 140% (140w)
    • Rest 30 sec @ 75% (75w)
  • Active 1 min @ 80% (80w)
  • 3X
    • Active 3 min @ 120% (120w)
    • Rest 3 min @ 80% (80w)
  • Cooldown 3 min @ 75-25% (75-25w)