130min 30/30 VO2max Session
Classic 30/30 intervals (30sec on, 30sec off) to maximize time at VO2max
2h 10m
Duration
Intensity
Training Stress
Download This Workout
Create a free account to download this workout in FIT and ZWO formats. Add your FTP and HR max to get personalized workouts tailored to your fitness level.
Workout Breakdown
Easy Warmup
Light intensity warm-up to prepare the body for exercise
timer
Duration
5m
mode_heat
Intensity
2
bolt
Power
40% - 55% FTP
favorite
Heart Rate
60% - 65% Max HR
Build Warmup
Gradually increasing intensity to prepare for the main workout
timer
Duration
5m
mode_heat
Intensity
3
bolt
Power
55% - 70% FTP
favorite
Heart Rate
65% - 75% Max HR
Ramp Warmup
timer
Duration
10m
mode_heat
Intensity
4
bolt
Power
55% - 90% FTP
favorite
Heart Rate
65% - 88% Max HR
VO2max 30sec
timer
Duration
5m
mode_heat
Intensity
9
bolt
Power
110% - 130% FTP
favorite
Heart Rate
95% - 105% Max HR
Recovery
timer
Duration
20m
mode_heat
Intensity
2
bolt
Power
40% - 55% FTP
favorite
Heart Rate
60% - 70% Max HR
Long Recovery
timer
Duration
5m
mode_heat
Intensity
2
bolt
Power
40% - 55% FTP
favorite
Heart Rate
60% - 70% Max HR
VO2max 30sec
timer
Duration
5m
mode_heat
Intensity
9
bolt
Power
110% - 130% FTP
favorite
Heart Rate
95% - 105% Max HR
Recovery
timer
Duration
20m
mode_heat
Intensity
2
bolt
Power
40% - 55% FTP
favorite
Heart Rate
60% - 70% Max HR
Long Recovery
timer
Duration
5m
mode_heat
Intensity
2
bolt
Power
40% - 55% FTP
favorite
Heart Rate
60% - 70% Max HR
VO2max 30sec
timer
Duration
5m
mode_heat
Intensity
9
bolt
Power
110% - 130% FTP
favorite
Heart Rate
95% - 105% Max HR
Recovery
timer
Duration
20m
mode_heat
Intensity
2
bolt
Power
40% - 55% FTP
favorite
Heart Rate
60% - 70% Max HR
Endurance
timer
Duration
20m
mode_heat
Intensity
4
bolt
Power
56% - 75% FTP
favorite
Heart Rate
70% - 80% Max HR
Cool Down
Gradually decreasing intensity to safely end the workout
timer
Duration
5m
mode_heat
Intensity
2
bolt
Power
40% - 55% FTP
favorite
Heart Rate
60% - 65% Max HR