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130min 30/30 VO2max Session

Classic 30/30 intervals (30sec on, 30sec off) to maximize time at VO2max
2h 10m Duration
9
Intensity
94
Training stress
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Workout Segments

Easy Warmup

Light intensity warm-up to prepare the body for exercise
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Duration 5m
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Intensity 2
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Power 40% - 55% FTP
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Heart Rate 60% - 65% Max HR

Build Warmup

Gradually increasing intensity to prepare for the main workout
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Duration 5m
mode_heat
Intensity 3
bolt
Power 55% - 70% FTP
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Heart Rate 65% - 75% Max HR

Ramp Warmup

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Duration 10m
mode_heat
Intensity 4
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Power 55% - 90% FTP
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Heart Rate 65% - 88% Max HR

VO2max 30sec

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Duration 5m
mode_heat
Intensity 9
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Power 110% - 130% FTP
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Heart Rate 95% - 105% Max HR

Recovery

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Duration 20m
mode_heat
Intensity 2
bolt
Power 40% - 55% FTP
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Heart Rate 60% - 70% Max HR

Long Recovery

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Duration 5m
mode_heat
Intensity 2
bolt
Power 40% - 55% FTP
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Heart Rate 60% - 70% Max HR

VO2max 30sec

timer
Duration 5m
mode_heat
Intensity 9
bolt
Power 110% - 130% FTP
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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
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Heart Rate 60% - 70% Max HR

VO2max 30sec

timer
Duration 5m
mode_heat
Intensity 9
bolt
Power 110% - 130% FTP
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Heart Rate 95% - 105% Max HR

Recovery

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Duration 20m
mode_heat
Intensity 2
bolt
Power 40% - 55% FTP
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Heart Rate 60% - 70% Max HR

Endurance

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Duration 20m
mode_heat
Intensity 4
bolt
Power 56% - 75% FTP
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Heart Rate 70% - 80% Max HR

Cool Down

Gradually decreasing intensity to safely end the workout
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Duration 5m
mode_heat
Intensity 2
bolt
Power 40% - 55% FTP
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Heart Rate 60% - 65% Max HR