9X 30" 3'

• Cycling
• 1h 44mTime
• 125Stress
• 0.85Intensity
• 30Popularity

About this workout

This workout features 9 hard-hitting intervals of 30 seconds at 110% FTP followed by 3-minute recoveries, pushing your VO2 max to new heights. It's perfect for developing the explosive capacity needed for race kicks and sharp accelerations during group rides.

Workout structure

• 50 min @ 55% (55w)
• 9X
  • 30 sec @ 130% (130w)
  • Rest 3 min @ 110% (110w)
  • 2:30 min @ 45% (45w)