Thin Air 30/30

2 × 8 × 30/30 s @ 120% FTP

Thirty seconds hard, thirty easy, sixteen times: a short, sharp VO2 session that fits in half an hour.

Structure

1. 8:00 @ 50→75%
2. 2:00 easy @ 55%
3. 8 × (0:30 @ 120% + 0:30 easy @ 50%)
4. 4:00 easy @ 55%
5. 8 × (0:30 @ 120% + 0:30 easy @ 50%)
6. 5:00 @ 60→45%

Percentages of your FTP. Intensity can be moved ±5 % at a time while you ride.