VO2max 3x(30/30x16)@110%

• Cycling
• 1h 15mTime
• 80Stress
• 0.80Intensity
• 75Popularity

About this workout

This gnarly VO2 max workout features 3 sets of 16 intervals at 110% FTP, pushing your aerobic ceiling to new heights with just 30 seconds of recovery in between. Perfect for sharpening your edge during hard group rides or tackling those steep climbs when every second counts.

Workout structure

• 5 min @ 60% (60w)
• 4X
  • 30 sec @ 110% (110w)
  • 1 min @ 60% (60w)
• 30 sec @ 110% (110w)
• 3:30 min @ 60% (60w)
• 16X
  • 30 sec @ 110% (110w)
  • 30 sec @ 50% (50w)
• 4:30 min @ 50% (50w)
• 16X
  • 30 sec @ 110% (110w)
  • 30 sec @ 50% (50w)
• 4:30 min @ 50% (50w)
• 16X
  • 30 sec @ 110% (110w)
  • 30 sec @ 50% (50w)
• 3 min @ 50% (50w)