2x20 - 30/30s (400/240)

• Cycling
• 1h 30mTime
• 104Stress
• 0.83Intensity
• 31Popularity

About this workout

This workout features a punishing main set of 39 intervals at 117.6% FTP, designed to push your VO2 max and develop a powerful aerobic ceiling. Perfect for those looking to boost their performance during intense group rides or to handle race kicks, it’s a classic way to build your capacity for when the road gets steep.

Workout structure

• 1 min @ 29% (29w)
• 10 min @ 59-77% (59-77w)
• 30 sec @ 105% (105w)
• 1 min @ 50% (50w)
• 30 sec @ 110% (110w)
• 1 min @ 50% (50w)
• 30 sec @ 115% (115w)
• 2:30 min @ 50% (50w)
• 20X
  • 30 sec @ 118% (118w)
  • 30 sec @ 71% (71w)
• 5 min @ 44% (44w)
• 19X
  • 30 sec @ 118% (118w)
  • 30 sec @ 71% (71w)
• 30 sec @ 118% (118w)
• 25 min @ 62% (62w)
• 3:30 min @ 62-29% (62-29w)