ODZwifters - 30/30's

• Cycling
• 1h 15mTime
• 74Stress
• 0.77Intensity
• 50Popularity

About this workout

ODZwifters - 30/30's is a punishing VO2 max workout that cranks up your aerobic ceiling with repeated 30-second efforts at 120% FTP, perfect for pushing your limits in short bursts like race kicks or intense group ride surges. This session is your go-to for developing explosive power and stamina, making it an essential part of any serious cyclist's training arsenal.

Workout structure

• Active 6 min @ 50% (50w)
• Active 1 min @ 50-72% (50-72w)
• Active 5 min @ 72% (72w)
• 3X
  • Active 15 sec @ 120% (120w)
  • Rest 45 sec @ 72% (72w)
• Free-ride 2 min @ 60% (60w)
• 10X
  • Active 30 sec @ 120% (120w)
  • Rest 30 sec @ 30% (30w)
• Active 4:30 min @ 30% (30w)
• 10X
  • Active 30 sec @ 120% (120w)
  • Rest 30 sec @ 30% (30w)
• Active 4:30 min @ 30% (30w)
• 10X
  • Active 30 sec @ 120% (120w)
  • Rest 30 sec @ 30% (30w)
• Active 4:30 min @ 30% (30w)
• 10X
  • Active 30 sec @ 120% (120w)
  • Rest 30 sec @ 30% (30w)
• Cooldown 4:30 min @ 55-25% (55-25w)