VO2max Microbursts 30"/15"

• Cycling
• 1h 30mTime
• 113Stress
• 0.87Intensity
• 16Popularity

About this workout

This intense workout features 4x4 VO2max microbursts with 30-second efforts at 130% FTP, targeting your raw sprinting power and lactate tolerance. Perfect for those looking to build explosive kicks for closing gaps or attacking in races, these intervals will push your limits and elevate your game.

Workout structure

• 2 min @ 35% (35w)
• 5 min @ 45% (45w)
• 2 min @ 50% (50w)
• 1 min @ 60% (60w)
• 2X
  • 30 sec @ 100% (100w)
  • Rest 2 min @ 55% (55w)
• 1 min @ 55% (55w)
• 13X
  • 30 sec @ 130% (130w)
  • Rest 15 sec @ 50% (50w)
• 2 min @ 35% (35w)
• 3 min @ 50% (50w)
• 13X
  • 30 sec @ 130% (130w)
  • Rest 15 sec @ 50% (50w)
• 2 min @ 35% (35w)
• 3 min @ 50% (50w)
• 12X
  • 30 sec @ 130% (130w)
  • Rest 15 sec @ 50% (50w)
• 2 min @ 35% (35w)
• 3 min @ 50% (50w)
• 12X
  • 30 sec @ 130% (130w)
  • Rest 15 sec @ 50% (50w)
• 2 min @ 35% (35w)
• 3 min @ 50% (50w)
• 2 min @ 35% (35w)
• 10 min @ 50% (50w)
• 3:30 min @ 45% (45w)
• 1 min @ 35% (35w)