PER4MANCE.LAB: VO2 short interval 30/30s

• Cycling
• 1h 3mTime
• 78Stress
• 0.86Intensity
• 35Popularity

About this workout

This gnarly VO2 max session features intense 30-second efforts at 136% FTP, targeting your top-end punch and lactate tolerance. Perfect for boosting your sprinting power and closing gaps in group rides or during race kicks, this workout is a staple when you need to elevate your performance quickly.

Workout structure

• Warm-Up 15 min @ 57-83% (57-83w)
• 8X
  • Active 30 sec @ 136% (136w)
  • Rest 30 sec @ 48% (48w)
• Active 2:30 min @ 67% (67w)
• 8X
  • Active 30 sec @ 136% (136w)
  • Rest 30 sec @ 48% (48w)
• Active 2:30 min @ 67% (67w)
• 8X
  • Active 30 sec @ 136% (136w)
  • Rest 30 sec @ 48% (48w)
• Active 2:30 min @ 67% (67w)
• Cooldown 17 min @ 76-57% (76-57w)