Workouts / Interval
Interval
30/30 Repeaters 4 Sets
30 seconds very hard, 30 seconds float. High glycolytic/anaerobic demand with VO2 benefits.
Duration1:20:00
TSS79
IF0.77
Blocks5
Time1:20:00
TSS79
IF0.77
Profile
Targets in % FTP
100%50%0%
0:0040:001:20:00
Z1 75% · 60 minZ6 25% · 20 min
Intervals
5 blocksZ1
Warm-up
12:0055%Repeat 4×
Repeat 10×
Z6
IntervalHard but controlled.
0:30125%Z1
RecoveryDo not fully soft-pedal.
0:3055%Z1
RecoverySpin easy before next set.
5:0050%Z1
Cool-down
8:0045%What it trains
VO2-focused intervals raise aerobic ceiling and repeatability for attacks, climbs, and hard surges.
Reviews
Tags
30/30AnaerobicVO2 Max
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