8min 30/30's (120%/55%)

• Cycling
• 45mTime
• 52Stress
• 0.83Intensity
• 15Popularity

About this workout

This workout features a classic 30/30 interval set that pushes your aerobic ceiling with 3 sets of 7 x 30 seconds at 120% FTP, complemented by brief recoveries. Perfect for building the capacity needed for those explosive moments in a race or when the road steepens, it's an essential VO2 max session for any serious cyclist.

Workout structure

• 2 min @ 45% (45w)
• 2 min @ 65% (65w)
• 1 min @ 100% (100w)
• 30 sec @ 120% (120w)
• 4 min @ 55% (55w)
• 7X
  • 30 sec @ 120% (120w)
  • 30 sec @ 55% (55w)
• 30 sec @ 120% (120w)
• 4 min @ 55% (55w)
• 7X
  • 30 sec @ 120% (120w)
  • 30 sec @ 55% (55w)
• 30 sec @ 120% (120w)
• 4 min @ 55% (55w)
• 7X
  • 30 sec @ 120% (120w)
  • 30 sec @ 55% (55w)
• 30 sec @ 120% (120w)
• 3 min @ 55% (55w)
• 2 min @ 45% (45w)