7min 30/30's

• Cycling
• 1h 4mTime
• 60Stress
• 0.75Intensity
• 100Popularity

About this workout

This VO2 max workout, featuring 3 sets of 7×30 seconds at 115% FTP, pushes your limits with intense efforts followed by short recoveries to build your aerobic ceiling. Perfect for preparing you for those hard kicks in a race or upping your game in a group ride, it’s a classic way to develop the power you need when the road gets steep.

Workout structure

• 2 min @ 45% (45w)
• 2 min @ 51% (51w)
• 2 min @ 55% (55w)
• 2 min @ 59% (59w)
• 2 min @ 65% (65w)
• 2 min @ 60% (60w)
• 2 min @ 70% (70w)
• 2 min @ 80% (80w)
• 2 min @ 90% (90w)
• 5 min @ 55% (55w)
• 7X
  • 30 sec @ 115% (115w)
  • 30 sec @ 55% (55w)
• 5 min @ 55% (55w)
• 7X
  • 30 sec @ 115% (115w)
  • 30 sec @ 55% (55w)
• 5 min @ 55% (55w)
• 7X
  • 30 sec @ 115% (115w)
  • 30 sec @ 55% (55w)
• 5 min @ 55% (55w)
• 1:15 min @ 55% (55w)
• 1:15 min @ 48% (48w)
• 1:15 min @ 43% (43w)
• 1:15 min @ 35% (35w)