5 sets 8x30/30

• Cycling
• 1h 20mTime
• 97Stress
• 0.85Intensity
• 15Popularity

About this workout

This workout features 5 sets of 8x30/30s at 120% FTP, pushing your limits with short, intense bursts to boost your VO2 max and enhance your capacity for those tough climbs or race kicks. Perfect for riders looking to sharpen their top-end power and improve performance in group rides or time trials without overextending.

Workout structure

• Warm-Up 10 min @ 50% (50w)
• 30 sec @ 95% (95w)
• Rest 30 sec @ 50% (50w)
• 30 sec @ 105% (105w)
• Rest 30 sec @ 50% (50w)
• 30 sec @ 115% (115w)
• Rest 30 sec @ 50% (50w)
• 3 min @ 60% (60w)
• 8X
  • 30 sec @ 120% (120w)
  • Rest 30 sec @ 70% (70w)
• 3 min @ 60% (60w)
• 8X
  • 30 sec @ 120% (120w)
  • Rest 30 sec @ 70% (70w)
• 3 min @ 60% (60w)
• 8X
  • 30 sec @ 120% (120w)
  • Rest 30 sec @ 70% (70w)
• 3 min @ 60% (60w)
• 8X
  • 30 sec @ 120% (120w)
  • Rest 30 sec @ 70% (70w)
• 3 min @ 60% (60w)
• 8X
  • 30 sec @ 120% (120w)
  • Rest 30 sec @ 70% (70w)
• 3 min @ 60% (60w)
• Cooldown 9 min @ 50% (50w)