VO2 Max 30/15 Intervals

• Cycling
• 56mTime
• 65Stress
• 0.83Intensity
• 15Popularity

About this workout

Three sets of thirteen 30-second efforts at 115% FTP with 15-second recovery — the 30/15 protocol for sustained aerobic power. Efficient VO2 training that develops repeatability without long blocks.

Workout structure

• Active 1 min @ 45% (45w) 85 rpm
• Active 1 min @ 51% (51w) 85 rpm
• Active 1 min @ 57% (57w) 85 rpm
• Active 1 min @ 64% (64w) 85 rpm
• Active 1 min @ 75% (75w) 85 rpm
• Active 2 min @ 50% (50w)
• 13X
  • Active 30 sec @ 115% (115w)
  • Active 15 sec @ 50% (50w)
• Active 5 min @ 50% (50w)
• 13X
  • Active 30 sec @ 115% (115w)
  • Active 15 sec @ 50% (50w)
• Active 5 min @ 50% (50w)
• 13X
  • Active 30 sec @ 115% (115w)
  • Active 15 sec @ 50% (50w)
• Active 5 min @ 50% (50w)
• Active 1 min @ 75% (75w) 85 rpm
• Active 1 min @ 69% (69w) 85 rpm
• Active 1 min @ 63% (63w) 85 rpm
• Active 1 min @ 56% (56w) 85 rpm
• Active 1 min @ 45% (45w) 85 rpm