VO2 Intermittent 129T (16x30sec) - 108 min (1h:48m)

• Cycling
• 1h 48mTime
• 139Stress
• 0.88Intensity
• 30Popularity

About this workout

This VO2 Max workout features 16 intervals of 30 seconds at a punishing 117% FTP, designed to push your aerobic ceiling and improve your capacity for those steep climbs or sprint finishes. Perfect for testing VO2 max and building the raw power you'll need to stay competitive in group rides or races.

Workout structure

• 2 min @ 60% (60w)
• 2 min @ 68% (68w)
• 2 min @ 73% (73w)
• 2 min @ 78% (78w)
• 2 min @ 85% (85w)
• 5 min @ 94% (94w)
• 16X
  • 30 sec @ 117% (117w)
  • 30 sec @ 60% (60w)
• 5 min @ 94% (94w)
• 5 min @ 60% (60w)
• 5 min @ 94% (94w)
• 16X
  • 30 sec @ 117% (117w)
  • 30 sec @ 60% (60w)
• 5 min @ 94% (94w)
• 5 min @ 60% (60w)
• 5 min @ 94% (94w)
• 16X
  • 30 sec @ 117% (117w)
  • 30 sec @ 60% (60w)
• 5 min @ 94% (94w)
• 55 sec @ 60% (60w)
• 55 sec @ 56% (56w)
• 55 sec @ 53% (53w)
• 55 sec @ 50% (50w)
• 55 sec @ 48% (48w)
• 55 sec @ 45% (45w)
• 55 sec @ 42% (42w)
• 55 sec @ 40% (40w)
• 55 sec @ 37% (37w)
• 55 sec @ 34% (34w)
• 50 sec @ 30% (30w)