Anaerobic

vo2max 30/15

  • Cycling
  • 1h 1mTime
  • 84Stress
  • 0.91Intensity
  • 75Popularity

About this workout

This brutal VO2 max workout features three sets of 8 intervals at a punishing 150.8% FTP, perfect for building the explosive power needed to close gaps in a race or push through tough group ride surges. Incorporate this 30/15 protocol to elevate your aerobic ceiling and boost your performance on steep climbs.

duartemarivoet

Workout structure

  • 5 min @ 48% (48w)
  • 15 min @ 64% (64w)
  • 1 min @ 143% (143w)
  • 4 min @ 38% (38w)
  • 8X
    • 30 sec @ 151% (151w)
    • Rest 15 sec @ 38% (38w)
  • 6 min @ 38% (38w)
  • 8X
    • 30 sec @ 151% (151w)
    • Rest 15 sec @ 38% (38w)
  • 6 min @ 38% (38w)
  • 8X
    • 30 sec @ 151% (151w)
    • Rest 15 sec @ 38% (38w)
  • 6 min @ 38% (38w)