VO2Max

Hit 4x30s Stufe

  • Cycling
  • 30mTime
  • 31Stress
  • 0.79Intensity
  • 15Popularity

About this workout

This VO2 max workout features four brutal 30-second efforts at 105% FTP, with quick 15-second recoveries that will push your limits and sharpen your top-end power for those decisive race kicks. Perfect for building capacity when the road kicks up or for hitting that explosive burst needed in a breakaway.

Luca66

Workout structure

  • 7 min @ 50-70% (50-70w) 80-85 rpm
  • 15 sec @ 50% (50w) 85-90 rpm
  • 30 sec @ 105% (105w) 85-90 rpm
  • 15 sec @ 50% (50w) 85-90 rpm
  • 30 sec @ 110% (110w) 85-90 rpm
  • 15 sec @ 50% (50w) 85-90 rpm
  • 30 sec @ 115% (115w) 85-90 rpm
  • 15 sec @ 50% (50w) 85-90 rpm
  • 30 sec @ 120% (120w) 85-90 rpm
  • 1:30 min @ 50% (50w) 80-85 rpm
  • 30 sec @ 105% (105w) 85-90 rpm
  • 15 sec @ 50% (50w) 85-90 rpm
  • 30 sec @ 110% (110w) 85-90 rpm
  • 15 sec @ 50% (50w) 85-90 rpm
  • 30 sec @ 115% (115w) 85-90 rpm
  • 15 sec @ 50% (50w) 85-90 rpm
  • 30 sec @ 120% (120w) 85-90 rpm
  • 1:30 min @ 50% (50w) 80-85 rpm
  • 30 sec @ 105% (105w) 85-90 rpm
  • 15 sec @ 50% (50w) 85-90 rpm
  • 30 sec @ 110% (110w) 85-90 rpm
  • 15 sec @ 50% (50w) 85-90 rpm
  • 30 sec @ 115% (115w) 85-90 rpm
  • 15 sec @ 50% (50w) 85-90 rpm
  • 30 sec @ 120% (120w) 85-90 rpm
  • 1:30 min @ 50% (50w) 80-85 rpm
  • 30 sec @ 105% (105w) 85-90 rpm
  • 15 sec @ 50% (50w) 85-90 rpm
  • 30 sec @ 110% (110w) 85-90 rpm
  • 15 sec @ 50% (50w) 85-90 rpm
  • 30 sec @ 115% (115w) 85-90 rpm
  • 15 sec @ 50% (50w) 85-90 rpm
  • 30 sec @ 120% (120w) 85-90 rpm
  • 15 sec @ 50% (50w) 85-90 rpm
  • 7 min @ 70-50% (70-50w) 75-85 rpm