hit 4x 30'15' 1,2 + 20' 0,6 - 1,5h

• Cycling
• 1h 28mTime
• 88Stress
• 0.77Intensity
• 15Popularity

About this workout

This session features 39 hard 30-second efforts at 120% FTP, interspersed with brief 15-second recoveries, perfect for boosting your VO2 max and preparing for those explosive moments in races or group rides. A solid choice for those looking to build their aerobic ceiling and maintain a strong pace when the road gets steep.

Workout structure

• 15 min @ 40-65% (40-65w)
• 5 min @ 60% (60w)
• 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)
• 9X
  • 30 sec @ 120% (120w)
  • 15 sec @ 40% (40w)
• 30 sec @ 120% (120w)
• 3 min @ 40% (40w)
• 10X
  • 30 sec @ 120% (120w)
  • 15 sec @ 40% (40w)
• 5 min @ 40% (40w)
• 20 min @ 60% (60w)
• 5 min @ 55-40% (55-40w)