30s15s VO2Max at 130%FTP

• Cycling
• 1h 30mTime
• 111Stress
• 0.86Intensity
• 40Popularity

About this workout

This savage 30s15s VO2 max workout pushes your limits with 4 sets of 11 intervals at 130% FTP, perfect for building raw sprinting power and lactate tolerance. Ideal for those looking to improve their performance in intense group rides or to develop the kick needed for race-winning breakaways.

Workout structure

• 3:5 min @ 50% (50w)
• 3 min @ 65% (65w)
• 3 min @ 80% (80w)
• 10 sec @ 130% (130w) 105 rpm
• 10 sec @ 40% (40w)
• 15 sec @ 130% (130w) 105 rpm
• 15 sec @ 40% (40w)
• 20 sec @ 130% (130w) 105 rpm
• 20 sec @ 40% (40w)
• 25 sec @ 130% (130w) 105 rpm
• 25 sec @ 40% (40w)
• 30 sec @ 130% (130w) 105 rpm
• 3:10 min @ 45% (45w)
• 11X
  • 30 sec @ 130% (130w) 105 rpm
  • Rest 15 sec @ 40% (40w)
• 30 sec @ 130% (130w) 105 rpm
• 5 min @ 45% (45w)
• 11X
  • 30 sec @ 130% (130w) 105 rpm
  • Rest 15 sec @ 40% (40w)
• 30 sec @ 130% (130w) 105 rpm
• 5 min @ 45% (45w)
• 11X
  • 30 sec @ 130% (130w) 105 rpm
  • Rest 15 sec @ 40% (40w)
• 30 sec @ 130% (130w) 105 rpm
• 5 min @ 45% (45w)
• 11X
  • 30 sec @ 130% (130w) 105 rpm
  • Rest 15 sec @ 40% (40w)
• 30 sec @ 130% (130w) 105 rpm
• 20 min @ 60% (60w)
• 5 min @ 60-40% (60-40w)