AA 30x30s (3×6 @ 120 FTP)

• Cycling
• 46mTime
• 57Stress
• 0.87Intensity
• 115Popularity

About this workout

This VO2 max workout features 17 brutal 30-second efforts at 120% FTP, perfect for simulating the intensity of a race kick or a hard group ride surge. It's an ideal session to boost your aerobic ceiling and prepare for those moments when you need to dig deep, whether during an FTP test or racing against the competition.

Workout structure

• 5 min @ 50% (50w)
• 2 min @ 85% (85w)
• 2 min @ 50% (50w)
• 2 min @ 95% (95w)
• 2 min @ 50% (50w)
• 2 min @ 105% (105w)
• 2 min @ 50% (50w)
• 6X
  • 30 sec @ 120% (120w)
  • 30 sec @ 50% (50w)
• 3 min @ 50% (50w)
• 6X
  • 30 sec @ 120% (120w)
  • 30 sec @ 50% (50w)
• 3 min @ 50% (50w)
• 5X
  • 30 sec @ 120% (120w)
  • 30 sec @ 50% (50w)
• 30 sec @ 120% (120w)
• 5 min @ 50% (50w)