VO2Max

HIIT 120% 30/15s*10*(reps3)

  • Cycling
  • 1h 5mTime
  • 70Stress
  • 0.80Intensity
  • 40Popularity

About this workout

This VO2 max workout features 3 sets of 10 intervals at 30 seconds each, pushing your limits at 120% FTP with just 15 seconds of recovery in between. Perfect for improving your capacity on steep climbs or during intense race efforts, this workout will help you build the power you need to stay ahead in any group setting.

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Workout structure

  • 5 min @ 50% (50w)
  • 3 min @ 60% (60w)
  • 3 min @ 65% (65w)
  • 2 min @ 70% (70w)
  • 2 min @ 75% (75w)
  • 1 min @ 80% (80w)
  • 1 min @ 85% (85w)
  • 1 min @ 90% (90w)
  • 1 min @ 95% (95w)
  • 30 sec @ 100% (100w)
  • 2X
    • 1 min @ 30% (30w)
    • 30 sec @ 120% (120w)
  • 4 min @ 30% (30w)
  • 10X
    • 30 sec @ 120% (120w)
    • 15 sec @ 40% (40w)
  • 3 min @ 40% (40w)
  • 10X
    • 30 sec @ 120% (120w)
    • 15 sec @ 40% (40w)
  • 3 min @ 40% (40w)
  • 10X
    • 30 sec @ 120% (120w)
    • 15 sec @ 40% (40w)
  • 10 min @ 80-20% (80-20w)