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VO2 max

VO2 Max 30/30s

Three sets of eight 30-second efforts with 30-second recoveries.

Duration: 50 min
TSS: 63
IF: 0.87
Difficulty: Hard
Steps: 54

Power profile

FTP 100%

125%

Steps

#	Section	Starts	Length	Target (% FTP)
1	Warm-up	0:00	8:00	40 → 70%
2	Warm-up	8:00	1:00	95%
3	Warm-up	9:00	1:00	55%
4	Work	10:00	0:30	120%
5	Recovery	10:30	0:30	50%
6	Work	11:00	0:30	120%
7	Recovery	11:30	0:30	50%
8	Work	12:00	0:30	120%
9	Recovery	12:30	0:30	50%
10	Work	13:00	0:30	120%
11	Recovery	13:30	0:30	50%
12	Work	14:00	0:30	120%
13	Recovery	14:30	0:30	50%
14	Work	15:00	0:30	120%
15	Recovery	15:30	0:30	50%
16	Work	16:00	0:30	120%
17	Recovery	16:30	0:30	50%
18	Work	17:00	0:30	120%
19	Recovery	17:30	0:30	50%
20	Recovery	18:00	5:00	50%
21	Work	23:00	0:30	120%
22	Recovery	23:30	0:30	50%
23	Work	24:00	0:30	120%
24	Recovery	24:30	0:30	50%
25	Work	25:00	0:30	120%
26	Recovery	25:30	0:30	50%
27	Work	26:00	0:30	120%
28	Recovery	26:30	0:30	50%
29	Work	27:00	0:30	120%
30	Recovery	27:30	0:30	50%
31	Work	28:00	0:30	120%
32	Recovery	28:30	0:30	50%
33	Work	29:00	0:30	120%
34	Recovery	29:30	0:30	50%
35	Work	30:00	0:30	120%
36	Recovery	30:30	0:30	50%
37	Recovery	31:00	5:00	50%
38	Work	36:00	0:30	120%
39	Recovery	36:30	0:30	50%
40	Work	37:00	0:30	120%
41	Recovery	37:30	0:30	50%
42	Work	38:00	0:30	120%
43	Recovery	38:30	0:30	50%
44	Work	39:00	0:30	120%
45	Recovery	39:30	0:30	50%
46	Work	40:00	0:30	120%
47	Recovery	40:30	0:30	50%
48	Work	41:00	0:30	120%
49	Recovery	41:30	0:30	50%
50	Work	42:00	0:30	120%
51	Recovery	42:30	0:30	50%
52	Work	43:00	0:30	120%
53	Recovery	43:30	0:30	50%
54	Cool-down	44:00	6:00	60 → 40%

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