Power Intervalls 2x8x30/30 VO2Max #1

• Cycling
• 50mTime
• 57Stress
• 0.83Intensity
• 52Popularity

About this workout

This hard-hitting workout features two sets of 8 intervals at 145% FTP for 30 seconds, designed to build your raw sprinting power and lactate tolerance—perfect for closing gaps in a group ride or powering through race kicks. Work on developing your top-end punch with this VO2 max effort that’s both punishing and effective for boosting your performance.

Workout structure

• 5 min @ 44% (44w)
• 5 min @ 55% (55w)
• 5 min @ 66% (66w)
• 1 min @ 75% (75w)
• Rest 30 sec @ 100% (100w)
• 3 min @ 50% (50w)
• 8X
  • Rest 30 sec @ 145% (145w)
  • 30 sec @ 45% (45w)
• 4:30 min @ 45% (45w)
• 8X
  • Rest 30 sec @ 145% (145w)
  • 30 sec @ 45% (45w)
• 10 min @ 45% (45w)