3x8x(30"@115%+30"@40%)

• Cycling
• 1h 30mTime
• 73Stress
• 0.70Intensity
• 55Popularity

About this workout

This VO2 max workout features 3 sets of 8 hard intervals, each 30 seconds at 115% FTP, pushing your aerobic ceiling while sharpening your response to those critical race kicks. Perfect for simulating the intensity needed in a breakaway or during a tough group ride, it’s a gritty addition to any training plan.

Workout structure

• Warm-Up 10 min @ 60% (60w)
• 8X
  • Cooldown 30 sec @ 115% (115w)
  • Rest 30 sec @ 40% (40w)
• 4 min @ 60% (60w)
• 8X
  • 30 sec @ 115% (115w)
  • Rest 30 sec @ 40% (40w)
• 4 min @ 60% (60w)
• 8X
  • 30 sec @ 115% (115w)
  • Rest 30 sec @ 40% (40w)
• 48 min @ 60% (60w)