VO2 3×16 (30''-30'')

• Cycling
• 1h 53mTime
• 153Stress
• 0.90Intensity
• 215Popularity

About this workout

This workout features a brutal main set of 3×16 minutes with 30-second hard efforts at 121% FTP, designed to boost your anaerobic capacity and enhance your kick for closing gaps or sprinting. Perfect for simulating race scenarios, these intervals will build your raw power and lactate tolerance to keep you competitive in any group ride or tough finish.

Workout structure

• 10 min @ 50-80% (50-80w)
• 5 min @ 85% (85w)
• 5 min @ 98% (98w)
• 16X
  • 30 sec @ 121% (121w)
  • 30 sec @ 60% (60w)
• 5 min @ 98% (98w)
• 5 min @ 60% (60w)
• 5 min @ 98% (98w)
• 16X
  • 30 sec @ 121% (121w)
  • 30 sec @ 60% (60w)
• 5 min @ 98% (98w)
• 5 min @ 60% (60w)
• 5 min @ 98% (98w)
• 30 sec @ 121% (121w)
• 30 sec @ 90% (90w)
• 15X
  • 30 sec @ 121% (121w)
  • 30 sec @ 60% (60w)
• 5 min @ 98% (98w)
• 10 min @ 70-50% (70-50w)