RideVO2max
15/15s
3 × 10 min of 15 s hard / 15 s easy
- 37 min
- 0:45
- HardDifficulty 3 of 5 — Hard
What we typed
Warm up 15 min building from 50% to 75% FTP. 20 × (15 s at 125–135% FTP, 15 s easy at 50% FTP). 5 min easy at 50% FTP. 20 × (15 s at 125–135% FTP, 15 s easy at 50% FTP). 5 min easy at 50% FTP. 20 × (15 s at 125–135% FTP, 15 s easy at 50% FTP). Cool down 10 min at 50% FTP.
Fit File Forge built the steps below from these words — the same steps your watch gets.
Describe your ownThe session
Warm up
Build from 50% to 75% FTP.
Rep
Easy
Easy
Rep
Easy
Easy
Rep
Easy
Cool down
Targets
Set as a share of your FTP. Your watch applies it to the FTP in its own settings, so it keeps up as that changes.
- 50–75% FTP
- 125–135% FTP
- 49–52% FTP
About this session
What it trains
High oxygen uptake with short, punchy efforts.
Who it's for
Riders who want VO2 work that feels more like surges than grinding.
Related workouts
Rønnestad 30/15s
3 × 13 × (30 s hard / 15 s easy), 3 min between sets
40/20s
2–3 × 10 × (40 s hard / 20 s easy), 5 min between
Billat 30/30s (Bike)
15–20 min continuous 30 s hard / 30 s easy
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