6x(30/30x8)

• Cycling
• 1h 27mTime
• 105Stress
• 0.85Intensity
• 45Popularity

About this workout

This brutal VO2 max workout features 6 sets of 7 x 30 seconds at 120% FTP, pushing your aerobic ceiling with savage intensity and short recoveries. Ideal for pushing the pace in a group ride or making those critical race kicks, it's a must for cyclists looking to elevate their performance.

Workout structure

• 5 min @ 60% (60w) 2%
• 30 sec @ 110% (110w) 110 rpm 3%
• 2X
  • 30 sec @ 60% (60w) 2%
  • 30 sec @ 110% (110w) 110 rpm 4%
• 5 min @ 50% (50w) 3%
• 7X
  • 30 sec @ 120% (120w) 5%
  • 30 sec @ 65% (65w) 2%
• 30 sec @ 120% (120w) 5%
• 5 min @ 50% (50w) 2%
• 7X
  • 30 sec @ 120% (120w) 5%
  • 30 sec @ 65% (65w) 2%
• 30 sec @ 120% (120w) 5%
• 5 min @ 50% (50w) 2%
• 7X
  • 30 sec @ 120% (120w) 5%
  • 30 sec @ 65% (65w) 2%
• 30 sec @ 120% (120w) 5%
• 5 min @ 50% (50w) 2%
• 7X
  • 30 sec @ 120% (120w) 5%
  • 30 sec @ 65% (65w) 2%
• 30 sec @ 120% (120w) 5%
• 5 min @ 50% (50w) 2%
• 7X
  • 30 sec @ 120% (120w) 5%
  • 30 sec @ 65% (65w) 2%
• 30 sec @ 120% (120w) 5%
• 5 min @ 50% (50w) 2%
• 7X
  • 30 sec @ 120% (120w) 5%
  • 30 sec @ 65% (65w) 2%
• 30 sec @ 120% (120w) 5%
• 5 min @ 50% (50w) 2%