VO2MAX CRUNCHED #2 (2x12) 30/15s

• Cycling
• 1hTime
• 60Stress
• 0.78Intensity
• 20Popularity

About this workout

This VO2 Max session packs a punch with 22 intervals of 30 seconds at 115% FTP, perfect for pushing your aerobic ceiling and building that critical capacity for when the road gets steep. Ideal for those looking to improve performance in group rides or time trials, this workout is a gnarly way to incorporate the 30/15 protocol into your training regime.

Workout structure

• Warm-Up 3 min @ 40% (40w)
• 2X
  • Warm-Up 2 min @ 55% (55w)
• 5 min @ 59% (59w)
• 5 min @ 65% (65w)
• 5 min @ 68% (68w)
• 2 min @ 63% (63w)
• 1 min @ 50% (50w)
• 30 sec @ 90% (90w)
• 30 sec @ 100% (100w)
• 30 sec @ 110% (110w)
• 3:30 min @ 40% (40w)
• 4X
  • 30 sec @ 115% (115w)
  • 15 sec @ 60% (60w)
• Cooldown 30 sec @ 115% (115w)
• 7X
  • 15 sec @ 60% (60w)
  • 30 sec @ 115% (115w)
• 5 min @ 40% (40w)
• 11X
  • 30 sec @ 115% (115w)
  • 15 sec @ 60% (60w)
• 30 sec @ 115% (115w)
• 1:30 min @ 50% (50w)
• 1 min @ 50% (50w)
• 5 min @ 40% (40w)