short 12×30/30

• Cycling
• 26mTime
• 31Stress
• 0.85Intensity
• 595Popularity

About this workout

This gnarly 12×30/30 workout will push your VO2 max limits, building the aerobic ceiling needed for those steep climbs and fierce group ride finishes. Perfect for those looking to squeeze high-intensity training into a short session, it’s a time-efficient way to develop raw power and endurance without overcooking.

Workout structure

• 5 min @ 40% (40w)
• 3 min @ 50% (50w)
• 1 min @ 70% (70w)
• 1 min @ 50% (50w)
• 12X
  • 30 sec @ 120% (120w)
  • 30 sec @ 50% (50w)
• 1 min @ 30% (30w)
• 3 min @ 40% (40w)