hit 4x 30'15' 1,2 + 20' 0,6 - 1h15min

• Cycling
• 1h 16mTime
• 72Stress
• 0.75Intensity
• 30Popularity

About this workout

This workout features brutal 30-second intervals at 120% FTP, punctuated by short recoveries—perfect for pushing your aerobic ceiling and building the endurance needed for demanding group rides or racing efforts. Incorporate this VO2 max routine into your training for a savage boost in capacity when the road kicks up or during those critical race moments.

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)
• 20 min @ 60% (60w)
• 5 min @ 55-40% (55-40w)