Interval_30s

• Cycling
• 59mTime
• 61Stress
• 0.79Intensity
• 40Popularity

About this workout

This intense VO2 max workout features 3 sets of 8 x 30-second efforts at 110% FTP, pushing your limits and building the aerobic ceiling needed for those tough climbs and sprint finishes. Ideal for cyclists looking to boost their power for race kicks and group ride sprints, it's a powerful addition to any training regimen.

Workout structure

• 2 min @ 40% (40w)
• 2 min @ 50% (50w)
• 2 min @ 60% (60w)
• 2 min @ 70% (70w)
• 2 min @ 40% (40w)
• 8X
  • 30 sec @ 110% (110w)
  • 30 sec @ 40% (40w)
• 1:30 min @ 40% (40w)
• 8X
  • 30 sec @ 85% (85w)
  • 30 sec @ 40% (40w)
• 1:30 min @ 40% (40w)
• 8X
  • 30 sec @ 110% (110w)
  • 30 sec @ 40% (40w)
• 1:30 min @ 40% (40w)
• 8X
  • 30 sec @ 85% (85w)
  • 30 sec @ 40% (40w)
• 1:30 min @ 40% (40w)
• 8X
  • 30 sec @ 110% (110w)
  • 30 sec @ 40% (40w)
• 3 min @ 40% (40w)