AN105/16 - 4x 8x30/30"

• Cycling
• 1h 45mTime
• 102Stress
• 0.76Intensity
• 90Popularity

About this workout

This workout cranks up your VO2 max with 4 sets of 8 x 30-second efforts at a blistering 122% FTP, perfect for simulating race kicks and those gnarly group ride surges. It's a hard-hitting session that builds the aerobic ceiling needed for when the road really tests your limits.

Workout structure

• Warm Up 5 min @ 60% (60w) 84 rpm
• Warm Up 5 min @ 68% (68w) 86 rpm
• Warm Up 5 min @ 65% (65w) 88 rpm
• Warm Up 30 sec @ 110% (110w) 100 rpm
• Rest 30 sec @ 55% (55w)
• Quick Legs 30 sec @ 120% (120w) 85 rpm
• Rest 30 sec @ 55% (55w)
• Easy 4 min @ 62% (62w) 85 rpm
• Quick Legs 5 min @ 68% (68w) 100 rpm
• Easy 4 min @ 65% (65w) 85 rpm
• 8X
  • 30 sec @ 120% (120w)
  • Rest 30 sec @ 50% (50w)
• 5 min @ 55% (55w)
• 8X
  • 30 sec @ 122% (122w)
  • Rest 30 sec @ 55% (55w)
• 5 min @ 55% (55w)
• 8X
  • 30 sec @ 122% (122w)
  • Rest 30 sec @ 55% (55w)
• 5 min @ 55% (55w)
• 8X
  • 30 sec @ 120% (120w)
  • Rest 30 sec @ 50% (50w)
• 10 min @ 60% (60w)
• 10 min @ 65% (65w)
• Rest 8 min @ 60% (60w)