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VO2max · 59 min

VO2max 30/30 Bursts

24 × 30 s Anaerobic

3 sets of 8 x (30 s at 130% / 30 s at 50%). High aerobic stimulus with manageable fatigue.

Download .zwoRide it in MeepMeep
FTP
0:0029m59m
Duration
59 min
Training stress
64 TSS
Intensity factor
0.81
Work at 250 W FTP
600 kJ
Carbs burned, est.
115 g/h

Stress and work are estimates for riding exactly on target. Watts and carbohydrate use scale with your FTP; the carb figure assumes a 250 W FTP.

The workout, step by step

  1. Warm-up12 min ramp 45% → 70% FTP
  2. 3 ×
    1. 30 s at 130% FTP
    2. 30 s at 50% FTP
    3. 30 s at 130% FTP
    4. 30 s at 50% FTP
    5. 30 s at 130% FTP
    6. 30 s at 50% FTP
    7. 30 s at 130% FTP
    8. 30 s at 50% FTP
    9. 30 s at 130% FTP
    10. 30 s at 50% FTP
    11. 30 s at 130% FTP
    12. 30 s at 50% FTP
    13. 30 s at 130% FTP
    14. 30 s at 50% FTP
    15. 30 s at 130% FTP
    16. 30 s at 50% FTP
    17. 5 min at 50% FTP
  3. Cool-down8 min ramp 60% → 40% FTP

Why ride it

Short, hard intervals above FTP that grow the aerobic engine. Use sparingly in base and early build, never at the expense of your long ride.

Use the .zwo file

The download is a standard Zwift workout file with targets as a percentage of FTP, so it scales to you.

  • MeepMeep: no download needed. Open it in the app, pair your trainer and ride in ERG.
  • Zwift: put the file in Documents/Zwift/Workouts/<your Zwift ID>, then find it under Custom Workouts.
  • TrainerDay, intervals.icu and others: import the .zwo into your workout library.

More VO2max workouts

All vo2max workouts · Full library · Training plans by event

Ride it with ERG, fueling prompts and stand-up reminders.

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