30s15s VO2Max at 120%FTP

• Cycling
• 1h 30mTime
• 103Stress
• 0.83Intensity
• 170Popularity

About this workout

This workout features 50 intervals of 30 seconds at 120% FTP, pushing your limits and raising the top of your aerobic engine with short recoveries that keep your heart rate high. It's a perfect addition to your training when preparing for high-intensity efforts like group ride sprints or race day surges, reminiscent of the Norwegian 4x4 method.

Workout structure

• 5:5 min @ 50% (50w)
• 5 min @ 65% (65w)
• 5 min @ 80% (80w)
• 15 sec @ 120% (120w) 105 rpm
• 15 sec @ 40% (40w)
• 20 sec @ 120% (120w) 105 rpm
• 15 sec @ 40% (40w)
• 25 sec @ 120% (120w) 105 rpm
• 2X
  • 15 sec @ 40% (40w)
  • 30 sec @ 120% (120w) 105 rpm
• 3 min @ 40% (40w)
• 12X
  • 30 sec @ 120% (120w) 105 rpm
  • Rest 15 sec @ 40% (40w)
• 30 sec @ 120% (120w) 105 rpm
• 3 min @ 40% (40w)
• 12X
  • 30 sec @ 120% (120w) 105 rpm
  • Rest 15 sec @ 40% (40w)
• 30 sec @ 120% (120w) 105 rpm
• 3 min @ 40% (40w)
• 12X
  • 30 sec @ 120% (120w) 105 rpm
  • Rest 15 sec @ 40% (40w)
• 30 sec @ 120% (120w) 105 rpm
• 3 min @ 40% (40w)
• 12X
  • 30 sec @ 120% (120w) 105 rpm
  • Rest 15 sec @ 40% (40w)
• 30 sec @ 120% (120w) 105 rpm
• 20 min @ 60% (60w)
• 2 min @ 60-40% (60-40w)