VO2 short interval 30/30s

• Cycling
• 2h 25mTime
• 191Stress
• 0.89Intensity
• 117Popularity

About this workout

This savage workout features a main set of high-intensity 30-second efforts at 136% FTP, designed to build your anaerobic kick and lactate tolerance, crucial for closing gaps and explosive race finishes. Ideal for those looking to develop raw sprinting power and prepare for race kicks or breakaways, this session is a must for any serious cyclist.

Workout structure

• Warm-Up 20 min @ 57-83% (57-83w)
• 10X
  • Active 30 sec @ 136% (136w)
  • Rest 30 sec @ 48% (48w)
• Active 5 min @ 67% (67w)
• 10X
  • Active 30 sec @ 136% (136w)
  • Rest 30 sec @ 48% (48w)
• Active 5 min @ 67% (67w)
• 10X
  • Active 30 sec @ 136% (136w)
  • Rest 30 sec @ 48% (48w)
• Active 5 min @ 67% (67w)
• 10X
  • Active 30 sec @ 136% (136w)
  • Rest 30 sec @ 48% (48w)
• Active 5 min @ 67% (67w)
• 10X
  • Active 30 sec @ 136% (136w)
  • Rest 30 sec @ 48% (48w)
• Active 5 min @ 67% (67w)
• 10X
  • Active 30 sec @ 136% (136w)
  • Rest 30 sec @ 48% (48w)
• Active 5 min @ 67% (67w)
• 10X
  • Active 30 sec @ 136% (136w)
  • Rest 30 sec @ 48% (48w)
• Active 5 min @ 67% (67w)
• Cooldown 20 min @ 76-57% (76-57w)