30/15 Micro-Interval Foundation

High-intensity workout that uses very short, repeated efforts to build aerobic power and VO2max capacity.

45m
Duration
9
Intensity
32
Training Stress

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Workout Breakdown

Warmup

Progressive warmup
timer
Duration 15m
mode_heat
Intensity 4
bolt
Power 50% - 85% FTP
favorite
Heart Rate 65% - 80% Max HR

VO2Max interval

Micro-interval work
timer
Duration 30s
mode_heat
Intensity 9
bolt
Power 110% - 115% FTP
favorite
Heart Rate 85% - 95% Max HR

15sec Recovery

15-second active recovery between micro-intervals
timer
Duration 15s
mode_heat
Intensity 2
bolt
Power 50% - 55% FTP
favorite
Heart Rate 65% - 72% Max HR

VO2Max interval

Micro-interval work
timer
Duration 30s
mode_heat
Intensity 9
bolt
Power 110% - 115% FTP
favorite
Heart Rate 85% - 95% Max HR

15sec Recovery

15-second active recovery between micro-intervals
timer
Duration 15s
mode_heat
Intensity 2
bolt
Power 50% - 55% FTP
favorite
Heart Rate 65% - 72% Max HR

VO2Max interval

Micro-interval work
timer
Duration 30s
mode_heat
Intensity 9
bolt
Power 110% - 115% FTP
favorite
Heart Rate 85% - 95% Max HR

15sec Recovery

15-second active recovery between micro-intervals
timer
Duration 15s
mode_heat
Intensity 2
bolt
Power 50% - 55% FTP
favorite
Heart Rate 65% - 72% Max HR

VO2Max interval

Micro-interval work
timer
Duration 30s
mode_heat
Intensity 9
bolt
Power 110% - 115% FTP
favorite
Heart Rate 85% - 95% Max HR

15sec Recovery

15-second active recovery between micro-intervals
timer
Duration 15s
mode_heat
Intensity 2
bolt
Power 50% - 55% FTP
favorite
Heart Rate 65% - 72% Max HR

VO2Max interval

Micro-interval work
timer
Duration 30s
mode_heat
Intensity 9
bolt
Power 110% - 115% FTP
favorite
Heart Rate 85% - 95% Max HR

15sec Recovery

15-second active recovery between micro-intervals
timer
Duration 15s
mode_heat
Intensity 2
bolt
Power 50% - 55% FTP
favorite
Heart Rate 65% - 72% Max HR

VO2Max interval

Micro-interval work
timer
Duration 30s
mode_heat
Intensity 9
bolt
Power 110% - 115% FTP
favorite
Heart Rate 85% - 95% Max HR

15sec Recovery

15-second active recovery between micro-intervals
timer
Duration 15s
mode_heat
Intensity 2
bolt
Power 50% - 55% FTP
favorite
Heart Rate 65% - 72% Max HR

VO2Max interval

Micro-interval work
timer
Duration 30s
mode_heat
Intensity 9
bolt
Power 110% - 115% FTP
favorite
Heart Rate 85% - 95% Max HR

3min Recovery

3-minute active recovery between sets
timer
Duration 3m
mode_heat
Intensity 3
bolt
Power 50% - 60% FTP
favorite
Heart Rate 65% - 72% Max HR

VO2Max interval

Micro-interval work
timer
Duration 30s
mode_heat
Intensity 9
bolt
Power 110% - 115% FTP
favorite
Heart Rate 85% - 95% Max HR

15sec Recovery

15-second active recovery between micro-intervals
timer
Duration 15s
mode_heat
Intensity 2
bolt
Power 50% - 55% FTP
favorite
Heart Rate 65% - 72% Max HR

VO2Max interval

Micro-interval work
timer
Duration 30s
mode_heat
Intensity 9
bolt
Power 110% - 115% FTP
favorite
Heart Rate 85% - 95% Max HR

15sec Recovery

15-second active recovery between micro-intervals
timer
Duration 15s
mode_heat
Intensity 2
bolt
Power 50% - 55% FTP
favorite
Heart Rate 65% - 72% Max HR

VO2Max interval

Micro-interval work
timer
Duration 30s
mode_heat
Intensity 9
bolt
Power 110% - 115% FTP
favorite
Heart Rate 85% - 95% Max HR

15sec Recovery

15-second active recovery between micro-intervals
timer
Duration 15s
mode_heat
Intensity 2
bolt
Power 50% - 55% FTP
favorite
Heart Rate 65% - 72% Max HR

VO2Max interval

Micro-interval work
timer
Duration 30s
mode_heat
Intensity 9
bolt
Power 110% - 115% FTP
favorite
Heart Rate 85% - 95% Max HR

15sec Recovery

15-second active recovery between micro-intervals
timer
Duration 15s
mode_heat
Intensity 2
bolt
Power 50% - 55% FTP
favorite
Heart Rate 65% - 72% Max HR

VO2Max interval

Micro-interval work
timer
Duration 30s
mode_heat
Intensity 9
bolt
Power 110% - 115% FTP
favorite
Heart Rate 85% - 95% Max HR

15sec Recovery

15-second active recovery between micro-intervals
timer
Duration 15s
mode_heat
Intensity 2
bolt
Power 50% - 55% FTP
favorite
Heart Rate 65% - 72% Max HR

VO2Max interval

Micro-interval work
timer
Duration 30s
mode_heat
Intensity 9
bolt
Power 110% - 115% FTP
favorite
Heart Rate 85% - 95% Max HR

15sec Recovery

15-second active recovery between micro-intervals
timer
Duration 15s
mode_heat
Intensity 2
bolt
Power 50% - 55% FTP
favorite
Heart Rate 65% - 72% Max HR

VO2Max interval

Micro-interval work
timer
Duration 30s
mode_heat
Intensity 9
bolt
Power 110% - 115% FTP
favorite
Heart Rate 85% - 95% Max HR

15sec Recovery

15-second active recovery between micro-intervals
timer
Duration 15s
mode_heat
Intensity 2
bolt
Power 50% - 55% FTP
favorite
Heart Rate 65% - 72% Max HR

VO2Max interval

Micro-interval work
timer
Duration 30s
mode_heat
Intensity 9
bolt
Power 110% - 115% FTP
favorite
Heart Rate 85% - 95% Max HR

Recovery Cooldown

Extended cooldown for optimal adaptation
timer
Duration 15m
mode_heat
Intensity 2
bolt
Power 40% - 55% FTP
favorite
Heart Rate 60% - 68% Max HR

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