Bici 30x30 ETT

• Cycling
• 59mTime
• 77Stress
• 0.88Intensity
• 20Popularity

About this workout

The Bici 30x30 ETT workout is designed to push your limits with intense 30-second efforts at 120% FTP, perfect for boosting your VO2 max and preparing for when the road steepens or during hard efforts in races. This session is a solid pick for sharpening your top-end aerobic capacity while keeping recovery in check.

Workout structure

• 2 min @ 45% (45w)
• 2 min @ 50% (50w)
• 2X
  • 2 min @ 55% (55w)
• 2 min @ 60% (60w)
• 4X
  • 30 sec @ 110% (110w) 90 rpm
  • 30 sec @ 50% (50w)
• 30 sec @ 110% (110w) 90 rpm
• 3 min @ 50% (50w)
• 15X
  • 30 sec @ 120% (120w) 110 rpm
  • 30 sec @ 80% (80w) 85 rpm
• 3 min @ 50% (50w)
• 14X
  • 30 sec @ 120% (120w) 110 rpm
  • 30 sec @ 80% (80w) 85 rpm
• 5 min @ 50% (50w)
• 5 min @ 45% (45w)