Zone 2 into 30/15's
This session consists of alternating work periods of 30 seconds at high intensity and recovery periods of 15 seconds, where low-intensity work is performed. The workout will challenge your ability to spend a significant amount of time above 90% of VO2 Max.After warming up, you will complete 35min @ Zone 2 Endurance, followed by 10 x 30sec on / 15sec off. However, the set opens with a 3min threshold effort.
- Author: BigKev
- Sport: bike
- Duration: 57 min
- Dominant zone: VO2Max
- Intensity: 0.77
- Created: 2020-08-04T02:44:50.543Z
- Updated: 2026-04-22T10:44:02.106Z
Structure
- 1:15 min @ 45% (45w)
- 1:15 min @ 56% (56w)
- 1:15 min @ 64% (64w)
- 1:15 min @ 75% (75w)
- 2X
- 30 sec @ 65% (65w)
- 30 sec @ 89% (89w)
- 30 min @ 65% (65w)
- 3 min @ 104% (104w)
- 10X
- 30 sec @ 120% (120w)
- 15 sec @ 65% (65w)
- 3 min @ 50% (50w)
- 2 min @ 65% (65w)
- 2 min @ 58% (58w)
- 2 min @ 50% (50w)