Anaerobic

VO2 Intermittent 10x15/30

  • Cycling
  • 1h 0mTime
  • 69Stress
  • 0.83Intensity
  • 40Popularity

About this workout

This savage workout features 10 sets of 15-second efforts at 150% FTP, separated by 30 seconds of recovery, designed to build your kick for closing gaps and enhancing lactate tolerance. Perfect for boosting your sprinting power ahead of group rides or race day, it's a brutal way to sharpen your top-end punch.

ziociano

Workout structure

  • Warm-Up 10 min @ 60-85% (60-85w)
  • Active 5 min @ 91% (91w)
  • 10X
    • Active 15 sec @ 150% (150w)
    • Rest 30 sec @ 60% (60w)
  • Active 5 min @ 88% (88w)
  • Rest 10 sec @ 10% (10w)
  • Active 5 min @ 51% (51w)
  • Active 5 min @ 91% (91w)
  • 10X
    • Active 15 sec @ 150% (150w)
    • Rest 30 sec @ 60% (60w)
  • Active 5 min @ 89% (89w)
  • Rest 10 sec @ 10% (10w)
  • Cooldown 10:10 min @ 60-30% (60-30w)