Pol WK5-1 HIT (30/15) x 7 x3

• Cycling
• 1h 11mTime
• 84Stress
• 0.84Intensity
• 245Popularity

About this workout

This brutal 3 x 30/15 VO2 max workout pushes your limits with 39 hard-hitting intervals at 120% FTP, sharpening your capacity for those tough climbs or all-out efforts in races. It's a powerful session for boosting your aerobic ceiling and preparing for when the competition heats up.

Workout structure

• 10 min @ 50% (50w)
• 5 min @ 50-90% (50-90w)
• 3 min @ 100% (100w)
• 2 min @ 50% (50w)
• 14X
  • 30 sec @ 120% (120w)
  • Rest 15 sec @ 50% (50w)
• 3 min @ 50% (50w)
• 14X
  • 30 sec @ 120% (120w)
  • Rest 15 sec @ 50% (50w)
• 3 min @ 50% (50w)
• 11X
  • 30 sec @ 120% (120w)
  • Rest 15 sec @ 50% (50w)
• Rest 18 sec @ 120% (120w)
• Rest 9 sec @ 50% (50w)
• 30 sec @ 120% (120w)
• Rest 15 sec @ 50% (50w)
• 15 min @ 50% (50w)