30x30'

• Cycling
• 1h 5mTime
• 66Stress
• 0.78Intensity
• 125Popularity

About this workout

This intense VO2 max workout features three sets of 10 intervals, each pushing your limits at 117% FTP, with short recoveries to keep your heart rate up. Perfect for building the aerobic capacity needed for those steep climbs or explosive race kicks, it’s a staple for serious cyclists looking to enhance their performance.

Workout structure

• 5 min @ 50% (50w)
• 15 min @ 72% (72w)
• 10X
  • 30 sec @ 117% (117w)
  • Rest 30 sec @ 43% (43w)
• 5 min @ 54% (54w)
• 10X
  • 30 sec @ 117% (117w)
  • Rest 30 sec @ 43% (43w)
• 5 min @ 54% (54w)
• 10X
  • 30 sec @ 117% (117w)
  • Rest 30 sec @ 43% (43w)
• 5 min @ 54% (54w)