VO2Max 3x10x30/30

• Cycling
• 1h 30mTime
• 87Stress
• 0.76Intensity
• 116Popularity

About this workout

This VO2 max workout features a brutal main set of 3 sets of 9 x 30 seconds at 120% FTP with short recoveries, pushing your aerobic ceiling to new heights. Perfect for those looking to boost their performance for hard group rides or to tackle steep climbs, it's a classic way to build the kick you need when the pace ramps up.

Workout structure

• Warm-Up 10 min @ 50-65% (50-65w)
• 2 min @ 60% (60w)
• Cooldown 2 min @ 70% (70w)
• 2 min @ 80% (80w)
• 2 min @ 90% (90w)
• 12 min @ 60% (60w)
• 30 sec @ 120% (120w)
• 9X
  • 30 sec @ 50% (50w)
  • 30 sec @ 120% (120w)
• 30 sec @ 50% (50w)
• 5 min @ 60% (60w)
• 30 sec @ 120% (120w)
• 9X
  • 30 sec @ 50% (50w)
  • 30 sec @ 120% (120w)
• 30 sec @ 50% (50w)
• 5 min @ 60% (60w)
• 30 sec @ 120% (120w)
• 9X
  • 30 sec @ 50% (50w)
  • 30 sec @ 120% (120w)
• 30 sec @ 50% (50w)
• 5 min @ 60% (60w)
• 15 min @ 60-50% (60-50w)