4x9x30/30sVO2Max Float @ 120/88%FTP

• Cycling
• 1h 30mTime
• 112Stress
• 0.86Intensity
• 20Popularity

About this workout

This workout features a demanding main set of 4 sets of 8 × 30-second efforts at 120% FTP, pushing your limits to build that crucial aerobic ceiling for when the road kicks up. It's a solid choice for cyclists aiming to boost their performance in intense group rides or time trials, where every second counts.

Workout structure

• 5 sec @ 50% (50w)
• 6 min @ 50% (50w)
• 6:30 min @ 72% (72w)
• 30 sec @ 115% (115w) 105 rpm
• 30 sec @ 60% (60w)
• 30 sec @ 118% (118w) 105 rpm
• 30 sec @ 60% (60w)
• 30 sec @ 120% (120w) 105 rpm
• 5 min @ 40% (40w)
• 8X
  • 30 sec @ 120% (120w) 105 rpm
  • Rest 30 sec @ 88% (88w)
• 30 sec @ 120% (120w) 105 rpm
• 5 min @ 40% (40w)
• 8X
  • 30 sec @ 120% (120w) 105 rpm
  • Rest 30 sec @ 88% (88w)
• 30 sec @ 120% (120w) 105 rpm
• 5 min @ 40% (40w)
• 8X
  • 30 sec @ 120% (120w) 105 rpm
  • Rest 30 sec @ 88% (88w)
• 30 sec @ 120% (120w) 105 rpm
• 5 min @ 40% (40w)
• 8X
  • 30 sec @ 120% (120w) 105 rpm
  • Rest 30 sec @ 88% (88w)
• 30 sec @ 120% (120w) 105 rpm
• 20 min @ 60% (60w)
• 1:25 min @ 60-40% (60-40w)