2 sets of 10 × 30 seconds at 120% of FTP and 30 seconds easy.
What does the session look like?
Intensity profileIntensity as % of threshold (100 = threshold).050 min
Time in each zone
Z1 · 25 min (50%) Z2 · 15 min (30%) Z5 · 10 min (20%)
Step by step
Warm up
- 15 min at 50 → 75% FTP, 90 rpm (Progressive spin)
Set 110 ×
- on: 30 s at 120% FTP, 100–110 rpm (Seated, high cadence)
- off: 30 s at 50% FTP (Keep pedaling)
10 × (30 s at 120% FTP, 100–110 rpm / 30 s at 50% FTP)
Between sets
- 5 min at 50% FTP (Easy spin, drink)
Set 210 ×
- on: 30 s at 120% FTP, 100–110 rpm (Hold the same power as set 1)
- off: 30 s at 50% FTP
10 × (30 s at 120% FTP, 100–110 rpm / 30 s at 50% FTP)
Cool down
- 10 min at 45% FTP (Easy spin)
Who is it for?
Trained cyclists who want a higher VO2max and better surges.
Who is it not for?
Beginner cyclists or riders without a power meter.
