Anaerobic

VO2Max-3x 10x 30s/30s @90%

  • Cycling
  • 1h 10mTime
  • 80Stress
  • 0.83Intensity
  • 41Popularity

About this workout

This brutal workout features three sets of 10 intervals at 130% FTP with short recoveries, designed to build your kick and raw sprinting power. Perfect for improving your anaerobic capacity and preparing for race kicks or closing gaps in group rides.

fynnsel

Workout structure

  • 10 min @ 40-75% (40-75w)
  • 30 sec @ 50% (50w) 95 rpm
  • 30 sec @ 85% (85w) 95 rpm
  • 30 sec @ 50% (50w) 85 rpm
  • 30 sec @ 95% (95w) 95 rpm
  • 30 sec @ 50% (50w) 85 rpm
  • 30 sec @ 105% (105w) 95 rpm
  • 2 min @ 50% (50w) 85 rpm
  • 10X
    • 30 sec @ 130% (130w)
    • Rest 30 sec @ 50% (50w)
  • 5 min @ 60% (60w)
  • 10X
    • 30 sec @ 130% (130w)
    • Rest 30 sec @ 50% (50w)
  • 5 min @ 60% (60w)
  • 10X
    • 30 sec @ 130% (130w)
    • Rest 30 sec @ 50% (50w)
  • 15 min @ 60-45% (60-45w)