VO2max 3x 10x30/30

• Cycling
• 53mTime
• 53Stress
• 0.77Intensity
• 25Popularity

About this workout

This workout features a challenging main set of 3 sets of 10 intervals at 115% FTP, pushing your aerobic capacity to the limit with short, intense efforts followed by brief recoveries. Perfect for building the power you need during those steep climbs or race kicks, think of it as your go-to VO2 max session to elevate your performance, just like the Norwegian 4x4 or 30/15 protocols.

Workout structure

• Warm-Up 10 min @ 35-79% (35-79w)
• 10X
  • Active 30 sec @ 115% (115w)
  • Rest 30 sec @ 44% (44w)
• Active 3 min @ 44% (44w)
• 10X
  • Active 30 sec @ 115% (115w)
  • Rest 30 sec @ 44% (44w)
• Active 3 min @ 44% (44w)
• 10X
  • Active 30 sec @ 115% (115w)
  • Rest 30 sec @ 44% (44w)
• Active 7 min @ 40% (40w)