4x9x30s30sVO2Max Float at 125%60%FTP

• Cycling
• 1h 30mTime
• 101Stress
• 0.82Intensity
• 20Popularity

About this workout

This workout cranks up your raw sprinting power and lactate tolerance with 4 sets of 8 x 30-second efforts at 125% FTP, making it a killer choice for those looking to develop the kick needed to close gaps or launch a breakaway in races. It's a hard-hitting session that will push your limits while building the top-end punch essential for competitive cycling.

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 @ 120% (120w) 105 rpm
• 30 sec @ 60% (60w)
• 30 sec @ 125% (125w) 105 rpm
• 5 min @ 40% (40w)
• 8X
  • 30 sec @ 125% (125w) 105 rpm
  • Rest 30 sec @ 60% (60w)
• 30 sec @ 125% (125w) 105 rpm
• 5 min @ 40% (40w)
• 8X
  • 30 sec @ 125% (125w) 105 rpm
  • Rest 30 sec @ 60% (60w)
• 30 sec @ 125% (125w) 105 rpm
• 5 min @ 40% (40w)
• 8X
  • 30 sec @ 125% (125w) 105 rpm
  • Rest 30 sec @ 60% (60w)
• 30 sec @ 125% (125w) 105 rpm
• 5 min @ 40% (40w)
• 8X
  • 30 sec @ 125% (125w) 105 rpm
  • Rest 30 sec @ 60% (60w)
• 30 sec @ 125% (125w) 105 rpm
• 20 min @ 60% (60w)
• 1:25 min @ 60-40% (60-40w)