3x10x30/30 @ 125%/70% wally vo2 - Cop

• Cycling
• 1h 3mTime
• 80Stress
• 0.87Intensity
• 15Popularity

About this workout

This gnarly workout features 32 intervals of 30 seconds at 125% FTP, with brief recoveries to build your kick for closing gaps and improve lactate tolerance. Perfect for boosting your raw sprinting power and preparing for those hard race kicks when the pace heats up.

Workout structure

• 5 min @ 60% (60w)
• 1:30 min @ 80% (80w)
• 2X
  • 30 sec @ 125% (125w)
  • 30 sec @ 70% (70w)
• 30 sec @ 125% (125w)
• 30 sec @ 40% (40w)
• 1:30 min @ 40% (40w)
• 10X
  • 30 sec @ 125% (125w)
  • 30 sec @ 70% (70w)
• 8X
  • 30 sec @ 40% (40w)
• 4:30 min @ 40% (40w)
• 10X
  • 30 sec @ 125% (125w)
  • 30 sec @ 70% (70w)
• 8X
  • 30 sec @ 40% (40w)
• 4:30 min @ 40% (40w)
• 10X
  • 30 sec @ 125% (125w)
  • 30 sec @ 70% (70w)
• 7X
  • 30 sec @ 50% (50w)
• 2 min @ 40% (40w)