3x14x30/24 @ 120%/40%

• Cycling
• 1h 0mTime
• 71Stress
• 0.84Intensity
• 15Popularity

About this workout

This workout pushes your limits with 45 intervals of 30 seconds at 120% FTP, designed to elevate your VO2 max and maximize your aerobic ceiling, perfect for those intense group rides or when gearing up for a tough climb. The 25-second recoveries at 40% ensure you maintain quality throughout, making this a brutal but effective session for serious cyclists.

Workout structure

• 1:30 min @ 60% (60w)
• 1:30 min @ 80% (80w)
• 3X
  • 30 sec @ 120% (120w)
  • 30 sec @ 40% (40w)
• 1:30 min @ 40% (40w)
• 14X
  • 30 sec @ 120% (120w)
  • 24 sec @ 40% (40w)
• 5 min @ 40% (40w)
• 14X
  • 30 sec @ 120% (120w)
  • 24 sec @ 40% (40w)
• 5 min @ 40% (40w)
• 14X
  • 30 sec @ 120% (120w)
  • 24 sec @ 40% (40w)
• 5 min @ 40% (40w)