VO2Max

3x10 x 30s:15s

  • Cycling
  • 34mTime
  • 49Stress
  • 0.92Intensity
  • 155Popularity

About this workout

This 3x10 workout features intense 30-second efforts at 120% FTP, pushing your VO2 max to the limit with short recoveries that'll leave your lungs burning. Perfect for building the capacity needed for those hard race kicks and tough climbs when the road steepens.

Jorn

Workout structure

  • Warm-Up 4 min @ 55% (55w) 85-100 rpm
  • 10X
    • Serie 1 30 sec @ 120% (120w) 90-100 rpm
    • Rest 15 sec @ 60% (60w)
  • Rest 2 min @ 50% (50w) 80-90 rpm
  • 10X
    • Serie 2 30 sec @ 120% (120w) 90-100 rpm
    • Rest 15 sec @ 60% (60w)
  • Rest 2 min @ 50% (50w) 80-90 rpm
  • 10X
    • Serie 3 30 sec @ 120% (120w) 90-100 rpm
    • Rest 15 sec @ 60% (60w)
  • Rest 4 min @ 55% (55w) 80-90 rpm