8x30/30 X 3 for 24mins

• Cycling
• 1h 16mTime
• 80Stress
• 0.79Intensity
• 15Popularity

About this workout

This 8x30/30 x 3 workout is a classic VO2 max session that pushes you to your limits with short, intense efforts at 118% FTP, perfect for boosting your aerobic ceiling and improving your capacity for when the road kicks up. Integrate this gnarly workout into your training for race day preparation or to sharpen your performance in group rides.

Workout structure

• Warm-Up 5 min @ 50-80% (50-80w)
• Active 1 min @ 65% (65w)
• Active 2 min @ 80% (80w)
• Active 30 sec @ 95% (95w)
• Active 1 min @ 65% (65w)
• Active 2 min @ 80% (80w)
• Active 1 min @ 95% (95w)
• Active 1 min @ 65% (65w)
• Active 2 min @ 95% (95w)
• Active 5 min @ 65% (65w)
• Active 10 min @ 80% (80w)
• Active 5 min @ 65% (65w)
• 8X
  • Active 30 sec @ 50% (50w)
  • Rest 30 sec @ 118% (118w)
• Active 4 min @ 50% (50w)
• 8X
  • Active 30 sec @ 50% (50w)
  • Rest 30 sec @ 118% (118w)
• Active 4 min @ 50% (50w)
• 8X
  • Active 30 sec @ 50% (50w)
  • Rest 30 sec @ 118% (118w)
• Active 4 min @ 65% (65w)
• Cooldown 5 min @ 70-50% (70-50w)