VO2 efforts - 30on/30off

• Cycling
• 1h 47mTime
• 90Stress
• 0.71Intensity
• 70Popularity

About this workout

This workout features two sets of 6 intervals, each 30 seconds at a punishing 109.4% FTP, with brief recoveries to boost your VO2 max and push your aerobic ceiling. Ideal for sharpening your performance on steep climbs or in demanding race situations, this session will help you sustain that extra punch when it counts.

Workout structure

• 5 min @ 47% (47w)
• 15 min @ 55% (55w)
• 2 min @ 63% (63w)
• 2 min @ 69% (69w)
• 2 min @ 75% (75w)
• 2 min @ 81% (81w)
• 2 min @ 88% (88w)
• 5 min @ 63% (63w)
• 2 min @ 75% (75w)
• 2 min @ 88% (88w)
• 2 min @ 94% (94w)
• 2 min @ 100% (100w)
• 2 min @ 106% (106w)
• 5 min @ 53% (53w)
• 5 min @ 63% (63w)
• 6X
  • 30 sec @ 109% (109w)
  • Rest 30 sec @ 66% (66w)
• 15 min @ 59% (59w)
• 6X
  • 30 sec @ 109% (109w)
  • Rest 30 sec @ 66% (66w)
• 5 min @ 59% (59w)
• 10 min @ 66% (66w)
• 5 min @ 47% (47w)
• 5 min @ 41% (41w)