8min 30/30's

• Cycling
• 1h 7mTime
• 67Stress
• 0.77Intensity
• 568Popularity

About this workout

This brutal VO2 max workout features 3 sets of 8 intervals at 120% FTP, pushing your limits with short bursts that raise your aerobic ceiling and improve your capacity for those tough climbs or race kicks. Perfect for those looking to sharpen their edge for high-intensity efforts or sprint finishes, this session is a game-changer for any serious cyclist.

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)
• 8X
  • 30 sec @ 120% (120w)
  • 30 sec @ 55% (55w)
• 5 min @ 55% (55w)
• 8X
  • 30 sec @ 120% (120w)
  • 30 sec @ 55% (55w)
• 5 min @ 55% (55w)
• 8X
  • 30 sec @ 120% (120w)
  • 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)