VO2Max

HIIT 30/30

  • Cycling
  • 55mTime
  • 49Stress
  • 0.72Intensity
  • 15Popularity

About this workout

This HIIT session features intense 30/30 efforts that push your VO2 max, perfect for sharpening your sprinting abilities and boosting your aerobic ceiling. A fantastic workout to prepare for those explosive race kicks or to crush in a group ride where every second counts.

Exodon1

Workout structure

  • 10 min @ 50-75% (50-75w)
  • 1 min @ 100% (100w)
  • 4 min @ 75-50% (75-50w)
  • 9X
    • 10 sec @ 115-120% (115-120w) 85-120 rpm
    • 10 sec @ 120% (120w) 85-120 rpm
    • 30 sec @ 40% (40w)
  • 10 sec @ 120-125% (120-125w) 85-120 rpm
  • 10 sec @ 125% (125w) 85-120 rpm
  • 30 sec @ 40% (40w)
  • 2 min @ 40% (40w)
  • 9X
    • 10 sec @ 115-120% (115-120w) 85-120 rpm
    • 10 sec @ 120% (120w) 85-120 rpm
    • 30 sec @ 40% (40w)
  • 10 sec @ 125-130% (125-130w) 85-120 rpm
  • 10 sec @ 130% (130w) 85-120 rpm
  • 30 sec @ 40% (40w)
  • 2 min @ 40% (40w)
  • 9X
    • 10 sec @ 115-120% (115-120w) 85-120 rpm
    • 10 sec @ 120% (120w) 85-120 rpm
    • 30 sec @ 40% (40w)
  • 10 sec @ 130-135% (130-135w) 85-120 rpm
  • 10 sec @ 135% (135w) 85-120 rpm
  • 20 sec @ 40% (40w)
  • 12 min @ 60-50% (60-50w)