HIIT 30/15x8@120FTP

• Cycling
• 1hTime
• 56Stress
• 0.75Intensity
• 45Popularity

About this workout

This VO2 max workout, featuring 3 sets of 7 × 30 seconds at 120% FTP with 15-second recoveries, is perfect for developing the powerful aerobic capacity you need for those crucial race kicks. Ideal for pushing your limits in a short period, it's a fantastic addition to your training routine when you want to feel the burn without the lengthy commitment.

Workout structure

• 2X
  • 5 min @ 50% (50w)
• 2 min @ 50% (50w)
• 30 sec @ 95% (95w)
• 15 sec @ 40% (40w)
• 30 sec @ 102% (102w)
• 3 min @ 50% (50w)
• 7X
  • 30 sec @ 120% (120w)
  • 15 sec @ 40% (40w)
• 30 sec @ 120% (120w)
• 3 min @ 50% (50w)
• 7X
  • 30 sec @ 120% (120w)
  • 15 sec @ 40% (40w)
• 30 sec @ 120% (120w)
• 3 min @ 50% (50w)
• 7X
  • 30 sec @ 120% (120w)
  • 15 sec @ 40% (40w)
• 30 sec @ 120% (120w)
• 3 min @ 50% (50w)
• 10 min @ 50% (50w)
• 7:30 min @ 50-35% (50-35w)