Hexfit
Cycling: VO2max Ride – 30/30
Cardio sessionFree

VO2max Ride – 30/30

Micro-intervals to raise your aerobic ceiling

50

min

HexfitBy Hexfit

2 sets of 10 × 30 seconds at 120% of FTP and 30 seconds easy.

What does the session look like?

50 min

Total time

44

Training load

Intensity profileIntensity as % of threshold (100 = threshold).
Warm up: 15 min at 50 → 75% FTP, 90 rpmSet 1: 30 s at 120% FTP, 100–110 rpmSet 1: 30 s at 50% FTPSet 1: 30 s at 120% FTP, 100–110 rpmSet 1: 30 s at 50% FTPSet 1: 30 s at 120% FTP, 100–110 rpmSet 1: 30 s at 50% FTPSet 1: 30 s at 120% FTP, 100–110 rpmSet 1: 30 s at 50% FTPSet 1: 30 s at 120% FTP, 100–110 rpmSet 1: 30 s at 50% FTPSet 1: 30 s at 120% FTP, 100–110 rpmSet 1: 30 s at 50% FTPSet 1: 30 s at 120% FTP, 100–110 rpmSet 1: 30 s at 50% FTPSet 1: 30 s at 120% FTP, 100–110 rpmSet 1: 30 s at 50% FTPSet 1: 30 s at 120% FTP, 100–110 rpmSet 1: 30 s at 50% FTPSet 1: 30 s at 120% FTP, 100–110 rpmSet 1: 30 s at 50% FTPBetween sets: 5 min at 50% FTPSet 2: 30 s at 120% FTP, 100–110 rpmSet 2: 30 s at 50% FTPSet 2: 30 s at 120% FTP, 100–110 rpmSet 2: 30 s at 50% FTPSet 2: 30 s at 120% FTP, 100–110 rpmSet 2: 30 s at 50% FTPSet 2: 30 s at 120% FTP, 100–110 rpmSet 2: 30 s at 50% FTPSet 2: 30 s at 120% FTP, 100–110 rpmSet 2: 30 s at 50% FTPSet 2: 30 s at 120% FTP, 100–110 rpmSet 2: 30 s at 50% FTPSet 2: 30 s at 120% FTP, 100–110 rpmSet 2: 30 s at 50% FTPSet 2: 30 s at 120% FTP, 100–110 rpmSet 2: 30 s at 50% FTPSet 2: 30 s at 120% FTP, 100–110 rpmSet 2: 30 s at 50% FTPSet 2: 30 s at 120% FTP, 100–110 rpmSet 2: 30 s at 50% FTPCool down: 10 min at 45% FTP
050 min

Time in each zone

Z1 · 25 min (50%) Z2 · 15 min (30%) Z5 · 10 min (20%)

Step by step

Cycling

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.

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