7X 30" 3'30"

• Cycling
• 1h 32mTime
• 111Stress
• 0.85Intensity
• 107Popularity

About this workout

This workout features a main set of 7 x 30 seconds at 110% FTP with 3.5 minutes of recovery, designed to push your VO2 max to new heights and enhance your power for those explosive moments in races or group rides. Perfect for building your capacity for when the road kicks up or for those savage efforts needed to close gaps in breakaways.

Workout structure

• 50 min @ 55% (55w)
• 7X
  • 30 sec @ 130% (130w)
  • Rest 3:30 min @ 110% (110w)
  • 2 min @ 45% (45w)